Cross-Train Tuesdays 
It is here!  Cross-train Tuesdays are a great way to boost your strength and conditioning, develop your mobility and boost your performance.  We have been having a great time with Penny our super awesome CP Coach delivering running based workouts mixed with strength and stretching exercises throughout.  If you are looking to add a strength portion into your week, this is the class for you!  Book Now
 

New Team CP Coach - Kat Kevey!

TeamCP is proud to announce Kat Kevey has recently joined our coaching team.

"From the age of two I was able to jump out of my bedroom window and follow dad on the farm. It was safe to say then, that adventure was in my blood! My childhood was consumed by exploration of the hills and mudflats by foot and riding my old BMX around the local farms of an isolated area in Northland."
Check out more of her profile here.

Get Spotted!

GET SPOTTED COMP!

We are running a new competition with an awesome Grand Prize!!
We wanna see you out and about in your TeamCP clothing.

If you get spotted by us, or you send in a pic of yourself or a teammate wearing a TeamCP top at an event, you will go into a draw for a weekly prize.

BUT WAIT, THERE'S MORE

The Grand Prize draw is a weekend away!

So, get out there in your TeamCP gear and send us your photos

TeamCP Christmas Holiday Schedule

Christmas is only about 5 weeks away!! This means the TeamCP office will have a close down period over the Christmas Holidays.  Our last group session will be the 22 Dec and then they will start back up again on 16 Jan 2017.  Our coaching team will continue as required over this time with individually coached CP Athlete working toward 2017 goals. We wish you the best of times with family and friends and look forwarded to hearing about all your adventures in the New Year.  Click here to book into a group session

STRAVA:  Save your phone battery while training!

The Strava app depends on location services, which require extra battery power beyond what would be used when the phone is in standby mode. However, there are some things to keep in mind that can reduce the battery's discharge rate while running Strava (see here),

TeamCP Christmas Party-Change of Date!!

We now have a new time and a location!  Mark your calendar for 7 December, 730pm at Protocol Bar.  We look forward to seeing you all upstairs in the function room.  This will be an opportunity to catch up with fellow Team CP'ers and and plan some summer adventures or share war stories from 2016.  We will also have a prize giving to acknowledge super awesome performances from 2016.  Let us know that you are coming by clicking here

Race Report - Mission Mt. Somers by Chris Murphy
Mission Mt Somers, the name sums up the event very nicely. The words “Mission” and “Mt” are good indicators of what the event is about. I would also be OK with entering the “Canterbury Plains Fun Run”.  My overall goal with trail running is to explore new places around New Zealand, while moving fast enough to finish before it gets dark. Click here for Chris' full story
 

CP Leadership Team

A couple of weeks ago we had our first CP Leadership meeting this was an opportunity to get feedback for what we are doing well and how we can improve to help your our Team even more.  So I would like to acknowledge the following people that took time to make it along share there ideas and give us some important feedback of how we can be even better.  A huge thanks to Kate Spurling, Bryan Prestidge, Jacob Lamont, Jenny Halliday, Emma Hayes, Karen Sanderson, Jenn Chowaniec, Hamish Horn, Keith Jessop, Don MacKenzie 

Millie's Blog: Ups and Downs and Upside downs
Another Edition of Millie's Blog:
Yikes, so much has happened the last few weeks/month so this could be lengthy.  Firstly, I got to do my first run with my sister which was a very cool event and was stoked to share this memory with her.  The run was the 10km crater rim, essentially up and back down Rapaki.  I had some goals… the biggest being to push my mind and to keep going. Well I smashed that out of the water and finished feeling great.

Check out her latest blog post and follow her journey here!

Athlete Profile: Carolyn Vasta
What is your favourite event/or training mission so far?
 It would have to be Coast to Coast mountain Run
Why?
Because it was always something I wanted to complete, I just loved the atmosphere and the run itself was very much out of my comfort zone! Thoroughly recommend it!

Three Injuries that Plague Runners!
Don't try to train through these problems—get serious about healing them.

Ultimately, taking the time to find and fix an injury before it becomes a chronic issue will give you the foundation to train injury-free throughout the rest of the year. See it as a healing period that will give you the ability to train well later when you need to. Here’s what Ball, Bannink and other experts say about three common injuries.  

Summer CP Hut/Shelter Bagging Competition

We are starting slightly earlier this year to run our Hut Bagging Competition from the start of summer 1st Dec and will run to the 31st Jan 17.
The rules - get yourself to a hut or shelter under your own steam, take a photo of yourself and send it into us.  It is a great way to add a little extra adventure to a training session.

CP Coaches Final Thoughts  - What does the "R" mean?

We have all heard of the SMART rule for goal setting - is your goal Specific, Measurable, Attainable, Realistic, and have a Timeframe to achieve it by.  While the S, M and T make sense the A and the R are also super important, especially as life changes.  The A means could you actually ACHIEVE it - could you physically achieve your goal (e.g. could you actually run sub 3 hour marathon if you had all the time and resources you needed to help you get there?)  Now if we mix that with the R - is this actually REALISTIC given my current life situation, with the amount of energy, time and money that you can give to this goal.  

Sometimes over the course of the build up to a goal life changes and a goal that is acheiveable turns out to be unrealistic due to work, family and life commitments changing.

A few of months ago I made a commitment to do 1/2 challenge wanaka in 2017 and while I have been able to get out on my bike and also do a bit of running I have not been able to get into my swimming at all.  While I like to be an advocate for fitting in what ever you can I also believe that we need to make sure that we manage the work/family/sport balance and ensure that the goal is not at the detriment of other aspects of your life.

So while I haven't waved the white flag just yet I have looked forward to the next two months and targeted some days to get in the water.  Now I need to make sure that my diary doesn't get swamped and I actually get my hair wet.  The next part of achieving this is making sure that I stay accountable to these steps and therefore to stand confidently on the start line in February (which is why I am writing this here).

So keep the balance and all the best for the lead into the Christmas break,
Richard