Sports Nutrition for the Serious Youth Athlete

I cringe at the thought of energy drinks, yet they are now commonplace in our society. My diet is not perfect, but limiting the amount of empty calories and processed foods that I consume helps me sustain some level of positive health.

This PDF was forwarded to me by a colleague whom I work with at Clark College. She’s been teaching food-related classes for over 10-years, has a realistic grasp on today’s youth and their challenge against the marketing and advertising schemes that permeate our society. The content includes sound information that caters to both the nerds and the laymen folk, and I hope it serves as a catalyst toward increasing insight into eating well, or even a shift in priorities toward what goes on the dinner table.

Enjoy!

Farewell to Danny

Danny came to Whisper as Daniel, a soft-spoken boy looking for a place to run and make friends.  I would say, he has accomplished both.  

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A few days ago, I received word that Danny would be moving to Minnesota to be closer to family, and though it is better for him, it will be a painful loss to the Whisper family, and to me, personally.  Danny has softened my heart in a way that few runners can do.  He has taught me humility, drive, and furthered my nurturing spirit.  He has giving me life lessons that I cannot explain, only feel, and for that alone, I am forever in debt.  

When I think of Danny, three fond memories come to mind.  The first was at a track meet in Hillsboro at Liberty High School, when he was running the open 400m dash.  As he zipped around the first 100m, his teammates cheering him on and hollering his name, in Danny’s excitement, he emphatically raises his left arm into the air and pumps his fist.  You could see Danny’s excitement for the moment pouring out of him.  My second memory of Danny comes from the 2019 cross-county season, when cheering for him during the race, I said, “Great job, Danny!” and he actually replied with, “Thank you!”  Typically, runners are a bit more focused on the event at hand, but Danny remains rather even-keel, taking it all in.  But my favorite memory of Danny comes from his PE class at Laurin Middle School, where he was taking part in the Pacer Fitness Test with his peers.  As the assessment went on, Danny remained.  10 students turned into 5, then 3, then 2, then Daniel.  All the while, his peers cheering his name, “Daniel!  Daniel!  Daniel!”   

Danny has special needs, but he never actually needed anything.  Instead, it was the Godsend that I needed, to further soften my heart and remind me that running, a “no-cut sport,” truly is for everyone.

From the training days in Vancouver, to the competition days throughout the Pacific Northwest, Danny has brought us fond memories and life lessons for over 18 months.  People come and go out of our lives, but may we always remember the special ones who touch us in unspeakable ways.

Danny’s final Whisper practice will be Wednesday, August 5 from 8:50-10:20am. If you wish to bring a card or say goodbye, this will be the final opportunity to do so before he takes flight to Minnesota.

From Play to Today

As adults, we run to get away, to escape, to explore, and for some, to promote an emotional homeostasis.  Research says that during prolonged running, our minds go to places that include critical thinking and promote problem solving.  We become creative during prolonged isolation in meditation, or a meditative run in this case.  We think about our work, our family, our worries, our doubts, and more.  Then, if our run is of good distance, our brain shifts to a place not frequented enough.  We begin placing these doubts and insecurities into packages to be sent to the creative part of our brain for processing.  It is there that our brain begins to unwrap the layers and go to work on the issues within.  Our brain uses its skill-sets to create answers to problems we face.  Similar to being in dream state, we become exposed to new ideas that we tinker with, mold and make anew.  All the while, we are running. 

Children, on the other hand, experience running in a seemingly different way.  Rather than work through the daily hassles and emotions throughout their run, they chase the rabbit.  At practice, the rabbit is a Pacer or a goal pace.  And, frankly, that is it!  Running for children, it’s as simple as that – children running.  They don’t have bills, no work stress, they don’t worry about mom sitting in the car, like mom worries about them potentially getting run over on the track by the taller kids.  Running is just different for younger kids.  That’s not to say children don’t have stress – they do!  They stress about school, they stress at school, they stress about their friends, or the lack of friends, and yes, they even stress about their parents.  But when kids are running, their stress is much more physical than emotional, mental, or social, like adults.  For kids, the stress might be learning a new pace for a new distance or learning just to hold on to the kids in front of them!

Between childhood and adulthood come the middle years when the physical challenge of running shifts to include emotional, mental, and even social challenges, which will impact physical performance.  It is here, where we begin to learn to adapt to our stress by compartmentalizing our challenges – academic, extracurricular, employment, etc. – that offer an opportunity for growth by working through these challenges in healthy ways. 

If nothing else, 2020 has provided pause to consider our priorities in life.  Our homes are likely cleaner, our lives are likely more organized, and our families are likely a little closer.  And with the nation steadily reopening from stay-at-home mandates, let us remember these priorities moving forward, and follow-through with the things that truly matter to each of us.  Implement the dreams you conjure up on your runs, mindfully and healthily move forward through adversity as a teen, and if you are a child, continue playing with friends and chasing the rabbit. 

2020 Summer Running Guides

“How much should my child run when not at Whisper?” is a common question from parents, especially new parents, as we venture into the summer program. The answer to that question is based on a variety of factors, most notably, age and running history. To keep things simple, running dosage is broken down by grade (80%) and goals (20%):

Clearly, every person and situation is unique, so if you have any questions at all, please email, text, or call Coach Dave.

Lake to Bay Relay, Saturday, July 11! RSVP by Wednesday, June 24!

With the cancellation the Summer Run & Surf Camp and the Spokane to Sandpoint Relay, here is something we can team up for!  Whisper introduces the inaugural Lake to Bay Relay, a 52-mile running course starting at Blue Lake Park in Fairview, OR, and finishing at Hudson’s Bay High School.  The course runs along Airport Way, I205, east to Camas, along the Lacamas Trail, then heads west to the Salmon Creek Trail, Discovery Trail, and finishes up at Hudson’s Bay.  With registration, runners will receive a t-shirt, medal, and a good time!  Teams will be formed in groups of 4-6 runners from the Whisper training group and team.  Each runner is responsible for three legs of 1.5 to 5 miles per leg.  Cost is roughly $35-40 per runner.  Click here for the Race Booklet (draft). If your child would like to participate, please email Coach Dave to informally register so we can begin compiling a list of participants. Once we have a list of runners, we will form teams based on ability, preferences, etc.  Parents are encouraged to volunteer in any capacity – see page 18 of the Race Booklet for general information.  This is truly a team and family event!  Thank you!

Running for a Cause

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In a day when racial divides still permeate our society, Pacers Ashley and Bella are taking it to the streets to promote healing and justice for our brothers and sisters.  Together, they are teaming up for a 30-mile tandem relay on Saturday, June 13, to raise money for anti-racism organizations.  Click here to view the flyer for information about donating to their honorable cause, and you or your child may join the cause by following them on Instagram, or by joining them on one of their relay legs.  See the flyer for details.  Thank you!

We have our health!

The COVID-19 pandemic is touching all corners of the globe in every imaginable way.  From the physical ailments and rising mortality, to the social and economic implications, everyone has been impacted by this pandemic.  As we come to terms with a new normal, the way businesses operate will feel strangely different in the coming months, before we may ever get back to the way things were pre-COVID.  To practice in a safe and practical manner, Whisper will resume operations with a “Soft Reopening” for families who purchased the Annual Training & Team Registration membership (these are not Runcard practices).  Resuming practice in this manner will allow us time to learn the new art of social distancing.  And while continuing social distancing will be a challenge in the sport of running, we will do our best to sustain healthy practices to lessen the risk of any transmission.  The soft reopening for annual members will begin during the final week of May and operate for this population through June 12.  During this period, we will perform general running workouts, nothing too calculated, to come off the edge of intense training for some, or work into some semblance of conditioning for others.  If your child has been training continuously for several months, early June would be the ideal time to take a one to two-week break.  If you are uncertain as to whether your child should take a break from running during this time, please contact coach Dave to inquire.  

TRACK MEETS: If your child has continued working hard through this unconventional time, then they are encouraged to register and participate in the races on our athletic.net schedule.  Two Whisper meets remain, as well as two NSAFxAthleticNET meets.  The Whisper meets require athletes 13 years old and older to register, which is free.  To register, runners in the Whisper meets, runners should download the athletic.net app, create a profile, join the Whisper team using code NP6X2BGU8, and register for any event listed.  Runners under the age of 13 must have their parents complete the registration process for them.  The NSAF meet is $20 per runner and is registered through the coach.  If you wish to participate, please see our athletic.net page, click on the NSAF Meet 2 or 3 option, view the meet information and meet schedule, and email Coach Dave with the races your child would like to participate in.  This is for Whisper runners who have purchased the XCTF Meet Registration membership which is good for both track and cross-country. These races must be video recorded and show evidence of social distancing efforts.  Races in groups of two or more should not register for the NSAF race.

SUMMER TRAINING: Since schools are in semi-operation mode through June 19, Summer Training will officially begin on Monday, June 22.  Although Summer Training practices will be offered five days each week through Thursday, August 13, runners will have the same attendance option as in years past – they may attend Monday’s or Tuesdays, everyone is welcome at practice on Wednesday’s, and then again on Thursday’s or Friday’s.  Practices will be 9-11am and locations are still pending at this time.  Please see the Whisper Calendar for training dates, locations, and times.

Note: After Friday, June 12, and before the start of Summer Training (Monday, June 22), practices will be available just as they were in the past – either through the Annual Registration or the Runcard. 

GEAR REFUND: Prior to the end of Winter Training 2020, many families registered for the 2020 XCTF seasons via Whisper, with hopes their child would participate in track this spring, and quite likely, cross-country this fall.  Warm-ups and uniforms may have been purchased for their participation.  If your child participated in the Teddy Twilight, or hasn’t competed yet, and has no intentions of participating in the fall, please contact Coach Dave to discuss the uniform and/or warm-up refund options. Please do so by June 15. Thank you.

CANCELLATIONS & REFUNDS: In mid-May it was determined the Summer Surf & Run Camp would be cancelled. Days later, the announcement came that Spokane to Sandpoint would also be cancelled.  For families who have registered for the Camp, refunds have been issued.  For families who registered for Spokane to Sandpoint, refunds will be issued in the coming weeks.  If you need more information about this, please contact Coach Dave.

In the midst of the all the change, the refunds, cancellations, etc., a Whisper parent shined a positive light via email with me earlier in the week. It was a quick note, but a great reminder of how blessed I know I am, and I hope you are as well.  When informing her family that the Spokane to Sandpoint relay was cancelled, she replied, “We kind of expected this news but it's still disappointing!  However, our glass is "half full" as we have remained healthy while others are less fortunate.”

Today, I am grateful for my health, and for the ability to practice healthy habits, such as running. 

Thanks for reading. If you have any questions, please contact Coach Dave.

#challengeaccepted

Today is merely a reminder, or an encourager of sorts, to begin accumulating those days. We are on day three of the 27 runs in 38 days. Again, an ambitious goal, but frankly, what else do we have to do in the midst of a nationwide quarantine? Whether you are following the Whisper training plan, your school coaches training plan, or no training plan at all, aim to run at least a few minutes each day. It can be difficult to gather up the motivation, but remember, even if track is cancelled this year, cross-country is only six months away, which means Junior Olympics is only eight months away.

Another note, be sure to log into the Whisper Google Classroom so you can check-out the training plan and casual readings that are brief, yet related to what we do, and also informative in the field of running and sport psychology. If you have any material that you’d like to share with the team, please feel free to forward me the hyperlink, I’ll review it, and if it meets the criteria, I’ll place it in the Easy Reads section of our online classroom.

Today’s distance workout was pretty simple: 10x1m tempos in the middle of your run (after your warm-up). Be sure you are stretching and hydrating well to support your next run. Speaking of your next run, Friday is an easy 3-7 miler, then Saturday, if you skipped a run or workout, is the perfect time to make that up. Consider this appraoch moving forward, where if a day is missed, you’ll run Satuday, but if you run each of your scheduled days, then you have Saturday free to do as you wish. That is, if you run long on Sunday’s. If you do not run on Sunday’s, but instead take Sunday’s off, then no worries, just be sure you’re fitting that longer run into your running regimen at some point.

Signing off. Be sure to stay healthy, stay safe, and do your best to keep your fitness up the best you can!