Luana Cox Coaching

Celebrating Kiri. Earlier this year Kiri completed the Ironman 70.3 in Taupo, a journey that was a year in the making. Kiri is a busy working Mum of 2 and she crushed her training like a boss! She was a sponge that soaked up the learning. She definitely had challenges during her training journey but handled everything Mum life threw at her and just showed up consistently and got it done. Im so proud of you Kiri.
Below is a bit about her journey in her words;

I'm so proud to have completed my first 70.3! It was a huge personal challenge and something that felt pretty daunting when I first started the journey.

A big thank you to my coach, Luana, for all the support, encouragement and guidance throughout the year. Having structured training and someone in my corner made such a difference and really helped me stay consistent and believe I could get to the start line ready.

Race day was tough but incredibly rewarding, and crossing the finish line was a moment I’ll never forget. I’m framing the medal! I learned so much through the process and I’m really grateful to Luana for being part of the journey and helping me achieve something I once I thought was out of reach.

Well November that's a wrap!
Busy Month for the crew.
Richard raced the Noosa Tri at the start of November then backed it up with the Tinman on the 24th. Taking the fitness gained from Noosa through to Tinman and had a phenomenal race, even earning a slot for World Champs, well done Richard!
Tee completed her first standard distance Tri at IronMaori and did so great, a strong finish, sooo good Tee you should be so proud.
Kiri raced her first standard distance Triathlon at Tinman and had a great race, super consistent throughout, very well done Kiri!
Jessie raced her first 10km (actually 11km) at Ciry to Surf and managed her pacing really well to have a good consistent run , great stuff Jessie!

A great weekend racing for the crew last weekend.

Kiri raced the 5km at We Run the Night. Kiri hasn't been training with me long and we have built her run up from run/walk intervals . She has been super consistent with her training ( nailing it actually ) and it paid off when she finished in 36min and ran the whole way without a walk break. Well done Kiri! 👏

And the Coach (Me 🙋‍♀️) did the 10km at We Run the Night, giving the big fat middle finger to menopause (sorry TMI) finishing in 48.30 for an AG 3rd. Pretty stoked with that. Proving that you can get faster after 50yrs just takes strategically placed speed work and plenty of recovery 😴

Hi all! I've been a bit quiet over the weekend, this is why 👇

Eastern Region Pool Rescue Champs its a wrap.
Going into this I had no expectations other than to do my best and put into practice all I have been learning over the last 12 weeks.
Having only learned to swim properly as an adult (when I took up triathlon at the age of 34yrs!), swimming and I have a complicated relationship! And I have never done any sort of pool racing let alone having to swim under obstacles, pick up heavy manikin from the bottom of pool and swim with it, tow a heavy manikin with a rescue tube the length of a 50m pool... etc.. but I think it's good for personal growth to occasionally do something thst scares you a bit, and I was very nervous, standing up on the blocks waiting to start my heart was hammering I'm my chest! (I also only learned to do dive starts 8 weeks ago, still a work in progress 🤦‍♀️).
So i was surprised and happy to come away with 3x 3rd place and 3x 2nd place out of 8 races over the weekend.
Congrats Naomi (50-54yr AG national champ) for cleaning up the age group 😄, and hubby David Cox on his 5 gold medals and 2 silver! 👌
A great weekend away with an awsome group of like minded people.

# # # # stoked to receive 2nd overall 50-59AG and Dave 1st 50-59AG 😁

Weekend wrap up (yes I realise it's Thursday 🤦‍♀️)
Last weekend was Run the Forest trail run in Rotorua.
Gemma, Paul and Adriane ran the 10km distance .
They all had really good runs and were happy with their respective times and performances, and best of all really enjoyed the run. Looks like I have some 'trail converts' 😊
Well done all of you!

I had 2 ladies racing in Taupo today, both smashed their respective events!

Sandie completed the half marathon. It wasn't the smoothest build up after a couple of bouts of illness and an old knee ni**le that flared up during her biggest volume weeks, we managed it through and got her to the start line and she had a great run! A sensible pacing plan saw her finish in a very respectable 2hrs 13min and she barely felt her knee. Well done Sandie! 😊

Jenna completed the 10km run with her family! Jenna does an amazing job teaching children and balances this with her own young family.
Again Jenna sensibly ran/walked the 10km to ensure she enjoyed it and made the finish line 🙂
Great stuff Jenna!

Well done to both of you, I'm very proud of you both 👏👏

I have finally completed my Menopause for Athletes course through Dr Stacy Sims.
I gained some awsome (and 'eye opening') knowledge to pass on and help my athletes who are in this stage of life be the best version of themselves and make the most out of their training 🙂

Weekend wrap up;
Last weekend saw Gemma running her first 10km event at We Run the Night finishing in 1hr5min! Fantastic effort Gemma! 💥

My 9yr old daughter Emily also competed, running her first 5km 'road' event and exceeding our expectations (there were no expectations!) Finishing in a speedy 28min and placing 3rd in the under 10 category. 8 weeks ago Emily struggled to run 1km and had never run 5km without stopping before. Stellar effort Emily 👏

Brenda competed in the Sydney Half Marathon, finishing in 2hrs 28min, Brenda hasn't been training with me very long and it was a much hillier course than it looked on paper, well done Brenda, great effort! This was a stepping stone to Brenda's main event , the Noosa Half in a few weeks time 🙂

Oh and I managed to accrue enough points from my races over the Tri season to win my age group trophy for the 2023/2024 season 😁

Below is a testimonial from Amy when i coached her for the Queenstown Marathon 👇 Thanks Amy!

Luana coached me for around 6 months prior to the Queenstown marathon. She was the most amazing coach, definitely worth every penny! I was unsure how to go about training for a marathon, so her advice and planning was invaluable. She would personalize my plans every week, and was always checking in to see how my runs went and how I was feeling. I felt she was really invested in our partnership 😊. I had some awesome results that I never would have achieved without her guidance; the year prior to the Queenstown marathon I could hardly run 50min for 10km, and thought I could probably do 4hrs for the marathon. I ended up with a 42min 10km, 1hr36 half marathon and 3hr36 full marathon under her coaching, so I was pretty stoked! And no injuries!! Luana is definitely great value for money, I totally recommend her coaching to anyone looking to improve their running 😊