The Milestone Pursuit

This a shorter than usual Recovery Ramble, the first half of which is more of a rant! It covers some of the issues we are facing in our lives today, my experience of them, before moving on to some things to think about to get through the difficulties we all face, in one way or another. Hope you enjoy it, it was good to get some of it off my chest, so thanks for listening! Steve Hosted on Acast. Se...

The first Recovery Ramble of 2021, is appropriately all about goal (or milestone) setting. This ramble basically talks about how setting the goals is far from the end of the exercise. It is actually a 5 stage,continuous process. This follows previous episodes (nos 12, 15, 25, 44, 59 and 64) which included rambles about my journey in running, what The Milestone Pursuit is trying to do, the importan...

Welcome to the Christmas 2020 edition of run coaching in your ear. In this session, given the state of the world, I felt it was time to return to the roots of the podcast coaching, and practice some mindfulness, with an extra special bonus 5 minutes at the end focused on reflections on 2020, what have you achieved, what have you learned, how have you developed? The session carries a loose 12 days...

Welcome to another session of run-coaching in your ear. This week we're progressing through the paces, as we shorten the reps. Starting with 9 minutes, 7, 5, 3, and 1, all with 2 mins rest in between. Listen out for lots of chat in the intervals about training in the winter (as well as lots of huffing and puffing through the reps) Warm up starts at about 4 minutes Session starts at about 10 minute...

Hi - Something a bit different for the podcast - a chat with Ewan fresh from his newest Marathon PB at the weekend. Ewan came to The Milestone Pursuit as an athlete in 2017, and is also now a coach with us and as such the way we work together has changed quite a lot, to good effect. So, in this we cover a little about the race, and then get stuck into a chat about the role of talent vs hard work,...

Hello This week's session of run coaching in your ear is 6 sets of 2 mins at 5k pace/effort, 60 seconds rest, then 40s as hard as you can, 90 seconds rest. The intervals are full of chat about running in the cold including why women feel it more than men (usually). We have a pre-amble to warm up for the warm-up, where we briefly discuss Ewan's performance in the marathon yesterday (2.19!), and Eas...

In this, the latest in the Recovery Ramble series I talk about social media inspired by the Netflix documentary (the Social Dilemma) and Facebook's response (see link here..https://about.fb.com/wp-content/uploads/2020/10/What-The-Social-Dilemma-Gets-Wrong.pdf). This ramble basically talks about the ups, the downs of social media and some thoughts on how to deal with the more negative elements. I e...

Hi - it's not really another reference to an Arctic Monkeys track, there's just a bit of chat about running in San Francisco. This week's session of run coaching in your ear is a mixed bag of 10 minutes at your comfortably hard pace, 4 x 1 minutes as hard as you can, followed by another 10 mins of comfortably hard. There is also some chat about Epping Forest where this session was recorded, the po...

Hi - we're back for more run coaching in your ear! The way it works is simple - download the podcast, and run with me telling you what to do, just like you would if I was with you in person This week's session is an endorphin releaser recorded at the Olympic Stadium - get out there, smash it out, forget about the world - it's 4 sets of 800m at 5k pace (or 3 mins whichever comes first), then 400m f...

We reach the mid-way point of lockdown2 - assuming it does end on December 2nd..... Here, after some ideas about how to cope with the no-mans land of the middle part of any task, like lockdown or a run training programme (you know, that part where the early enthusiasm has dwindled and the end is not yet in sight) we have a mixed bag of 2 mins of hard running, then 10 mins comfortably hard, 2 mins...

Welcome to another run coaching session in your ear, this time it's 20x 200m off a 100m walk/jog recovery - for this one you can either use distance like me, or you can simply follow my timings. Effort levels progress from comfortably hard to all out as you go. Short pre-amble contains thoughts on Trump, how (not) to behave and vaccines (hot off the press) as well as a fascinating insight into the...

This easy run and natter builds on the previous editions of Recovery Ramblings (episodes 12, 15, 25, 44) where I've been talking about my journey in running (and a bit in life), what The Milestone Pursuit is trying to do and the importance of values driven purpose and imposter syndrome. This time, as lockdown 2.0 commences, I talk about short termism, examples of it in action, how corrosive it is,...

Welcome to another run coaching session in your ear, this time it's 16 x fast and furious 1 minute reps with 1 minute of rest and relaxation in between. Much needed today, I reckon. Pre-amble contains thoughts on new restrictions and, just as importantly, communication. Warm up starts at 17 minutes Session starts at c.27 minutes Hope you enjoy the session Steve Hosted on Acast. See acast.com/priva...

Continuing with the workouts in your ear with a cutdown session - 8,6,4,2 minutes of running at progressively fast paces all off 2 minutes rest. Long old pre-amble with a confession and some Beachy Head Marathon chat. Get out there, please. Warm up starts at 18 minutes Session starts at c.25 minutes Steve Hosted on Acast. See acast.com/privacy for more information.

In strange and difficult times, as we all face through this winter, running is about more than sport, and split times and paces and races, it's about protecting and maintaining our mental health. In this episode, I talk through what running does to help our mental health, and then we put that into action with a fun speed session where we reverse what we did last week - 9 sets of 2 minute reps incr...

Last week we caught up with Natasha Cockram and Josh Griffiths before the London Marathon, who are beneficiaries of our investment scheme to help improve the standards of British marathon running and now following successful races for both of them, we recorded debrief chats, but this time added the ever amusing and analytical, Paul Martelletti, no subtitles or read-over required, despite the accen...

Too soggy to run on the grass track at Roding Valley Rec today so I headed back to the forest, which made it a bit hilly for me. This week we're running fixed duration reps at YOUR 5k pace, but with decreasing amounts of rest in between. 9 sets of 2 minute reps, with 120, then 105, 90, 75, 60, 50, 40, and finally 30s rest in between. Learning to run hard on tired legs, or channeling our inner Sara...

Run some exhilarating downhills, have some fun, it's in short supply these days. Let gravity do its work, get your body weight forwards, get on to your toes, pick up your heels, feel sore in the hamstrings the next day..... Any kind of downhill will work for this session (but its good to get a little out of control!) Includes chat about the London Marathon, our Early Milestones programme and our n...

In something a bit different to mark the 40th running of the London Marathon, we chatted to Josh Griffiths and Natasha Cockram who are coincidentally both welsh, both marathon runners, both beneficiaries of our scheme to invest in and help improve the standards of British marathon running, and both running in the historic elite race on October 4th alongside some of the greats of our sport. You can...

Having done the #howfar challenge, we're back to Roding Valley Rec and some ladder intervals for this audio coaching session, where you download the recording and listen to it on the run as if I'm there with you. This week it's the other way around though - we're going down one ladder and up another.... 180s, 150s, 120s, 90s, 60s, 60s, 90s, 120s, 150s and then that's it.......all off 90s rest Full...

I often talk about getting our hips high as we run and I'm aware it can be a little abstract so in this audio coaching session, where you download the recording and listen to it on the run as if I'm there with you, we are doing a specific session to work on hips. The main session is about 35 minutes worth of cues and exercises designed with our hips in mind. Before that, though, there is a pre-amb...

In this audio coaching session, where you download the recording and listen to it on the run as if I'm there with you, we are doing the #howfar challenge - how far can you run in 30 minutes. Listen in to see how far I went.... All in support of Children with Cancer, all about bringing people together again (just when we're told we're going to be apart!) https://www.letsgetrunning.co.uk/howfar-cc E...

In this audio coaching session, where you download the recording and listen to it on the run as if I'm there with you, we are doing hills - 8 x 45 seconds as hard up the hill as you can with a walk/jog back down as recovery. It's a short and sharp session, ideal for those without much time - all you need is any kind of incline that can sustain you for 45 seconds - it doesn't have to be super steep...

In this audio coaching session, where you download the recording and listen to it on the run as if I'm there with you, we continue at Roding Valley Rec for aset of ladder intervals; 60s, 90s, 120,s 150s, 180s, 150s, 120s, 90s and 60s.....all off 90s rest A little rule-of-6 chat, a little East End Lions FC chat, a little Antrim Coastal Half and The Milestone Pursuit chat - and a lot of sweat and ha...

In this audio coaching session, where you download the recording and listen to it on the run as if I'm there with you, we are keeping the running easy and the focusing on some strength and balance exercises - all good for runners of any level (but if it's too easy, do the session twice!). Comes with free analysis of the new rule of 6....you can skip that part if you want! Enjoy the session! Steve...