Katelyn Sander

Running Games

Living Well

I love numerical goals. What gets measured gets done. Hitting a number – be it a rep range, power output, weight lifted, steps, kilometres, or minutes accumulated – provides a satisfying sense of achievement.  

If you’re running these days you might also be tracking numbers. I am addicted to my GPS watch. It tracks kilometres covered, minutes run, and pace. I’m beside myself if I don’t have my watch. The run just won’t count. Which doesn’t in reality make any sense. Of course, the run counts. Yet many of you are nodding your heads. You get it. (It didn’t count.)

Runners tend to set all kinds of number goals, for each given run, each week and each phase of training. Hitting the pre-determined speeds and kilometres becomes vital. Which is great because it’s motivating. The trouble is, sometimes our bodies aren’t strong enough or adequately rested to handle either the pace, the distance, or both. When we force ourselves to speed up and finish, we risk injury.

My personal struggle has been to hit 10km for my long run each week. It’s been painfully elusive. I’ve been walking 1-minute intervals here and there which helps me complete it, but I’m not satisfied. It brings my average pace down… and doesn’t feel like it counts as a “real run”. 

Today – because I had a bit more time – I made a minor and powerful change. I took the walking breaks when I needed them, but I turned the watch off. I didn’t count any on the walking minutes. Once my legs felt a bit stronger again, I strode back into the run and turned the watch back on.

This may seem like an obvious thing to do, but it had never occurred to me before.

The result: 10 kilometres at a really strong pace. I felt great afterwards. Physically, mechanically, and mentally. How far did I walk? How many minutes? Kilometres? Honestly, I haven’t a clue! That part doesn’t count 😊

Inspiration of the Day

"Our running shoes have magic in them — the power to transform a bad day into a good day; frustration into speed; self-doubt into confidence; chocolate cake into muscle.” - Mina Samuels, Run Like a Girl

Classes of the Day

Today is going to be a great day because we’ve got THREE classes for you to join!


Join Adriana for your morning pick-me-up! This class will focus on moving through a full range of motion and develop your full body control, flexibility, and usable range.

Recommended equipment: yoga block or pillow

Join Adriana at 7:30am (45 minutes) from your own living room.

Click here to join the class.

Meeting ID: 812 2541 6617
Password: 013104


Get an amazing cardiovascular workout on an indoor bike. The class will simulate an outdoor ride, including a mix of intervals and hills.

Recommended equipment: bike trainer

Join James at 11:00am (45 minutes) from your own living room.

Click here to join the class.

Meeting ID: 862 7308 7908
Password: 263088


This class will challenge you to your max! Come out and perform the prescribed workout for the day. This class utilizes all your skills, from coordination to endurance and strength. No equipment necessary, you’ll just need your body weight!

Join Gavin today at 12:00pm (35 minutes) from your own living room.

Click here to join the class.

Meeting ID: 842 2984 9491
Password: 510345


Click here to view this week’s schedule.

To learn more about our virtual classes, please reach out to Lauren directly.

Trainer Moves of the Day

Running Game

Determine your goal distance. Break it into a pyramid of 3, 5, 7, or 9 sections, starting and finishing short with the longest distance in the middle. Walking breaks between each running section. Take nice long strides as you walk, engage your abs and glutes, draw your shoulders back, and allow your head to “float” above your neck. Don’t worry about how long you walk. When you feel ready, hit the next section of your run. You should find your stride feels stronger and more symmetrical, your hips and pelvis a more stable platform off which your legs can drive.

Here’s a 10 kilometre example:

  • 1km run, then walk
  • 1km run, then walk
  • 2 km run, then walk
  • 3 km run, then walk
  • 2 km run, then walk
  • 1 km run, cool down, walk!

For questions about today’s Trainer Moves, you can connect directly with Meg here.


Do you have a “Something of the Day” you’d like us to share?! Email Meg.

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