What about the upper body?

In an August, I posted a thread on the Whisper Blog titled Rhythm Running, describing efforts to improve foot-strike and stacking of the forefoot, hips, and shoulders. The drill included runners running the first 100m corner stretch of the a track while within earshot of a speaker playing a metronome beat varying from 170 beats per minute, to nearly 200. The idea is to work on listening to the body’s rhythms, feeling postural stacking, and sustaining a mantra of simple, quiet cues.

“Work hard from the ground up, relax from the head down” is often said at practice and means letting the legs do the work, while the mind focuses on cues stoking efficiency and quietness.  These cues aim to suppress the mental and emotional (and physical) rigors of running by focusing on breathing, relaxing the body, and mechanical efficiency.

Drills or actions we perform to promote effective running posture includes:

• Drawing the shoulders away from the ears, while gently retracting the scapula (the two triangular bones in your upper back) toward the spine, rotates the shoulders back, lifting the chest, and expanding intercostal muscles and the diaphragm to allow optimal inhalation and expiration.

• I often ask runners to be as tall as they can while running. For example, if a runner is 5’2, I will ask that manipulate their body posture to run like they are 5’4”. How? By seeking height…to continue reading, click here!

Whisper Team Corner

With all he could muster

Mr. Alisdair, the excitable boy with the Superman pose in the picture above, is closing in on the coveted 8-minute mile!  Last weekend in West Seattle at the Rust Buster XC Meet, the boy had everything on the line in a valiant attempt to break 8, for his mother had made him a deal - break 8 and he earns himself a new Garmin watch! 

In full contemplation mode, the boy froze.  Never before has Alisdair stood so still, so quiet, and while the coaches were briefly concerned he had frozen in place, he was merely wondering how in the world he was going to make this happen.  After a few snaps of a coaches fingers before his eyes, followed by a few blinks and shakes, Alisdair came back to life.  In a state of flow, he toed the line, and with all he could muster, Sir Alisdair ran a remarkable 8:10 mile.  

This is the true story of a boy named Alisdair, and he will gladly share his story with you if asked.  Meanwhile, here are some additional highlights noted by the coaches:

• Coach Jesse, “I’ve enjoyed seeing some of the younger athletes stepping in and mentoring new, even younger athletes. I’ve seen a lot of that this year. For the team in general, we have done a better job this year of athletes sticking around after their specific races and supporting their teammates, doing bonding activities, and kids developing close relationships.”

• Coach Micah, “Maggie breaking the course record and winning the West Seattle race is a solid highlight.  Collectively, the kids are doing a good job of working together during workouts and continuing to show a level of maturity that isn’t often present at their age.”

• Coach Sam, “We’re in the final six week build to JO’s.  We have so many kids that show up and go through the motions, but showing up is really just the opportunity to improve.  Just showing up won’t, alone, get people to their goals.  Whether someone’s goal is making it to Nationals, or just having their best race of the season in November, we have to commit to more than showing up.  It’s doing the little thigns at a high level.  It’s pushing each other to go harder in practice.  It’s doing that last rep even when it hurts.”

Whisper has an open door policy, offering free trials to group training sessions. We aim to include any runner who aspires to improve, who wishes to be part of a team and a family, and who wants a tangible experience of being pushed and believed in beyond their wildest imagination.

With two regular season meets on the schedule, plus Junior Olympics in November (and December), Whisper regularly accepts new runners! To learn more about joining the team, click on the link below!

Click here to download a printable flyer to share with colleagues, schools, and friends!

The fifth annual Halloween Dash Bash is Saturday, October 24, at Pacific Park in Vancouver, Washington, and we would love to have you be a part of the event! This years festive event has so much goodness, we can’t help but share the highlights!

• Each team will have a custom tombstone in the cemetery if registered by Sunday, October 11!

• A (potentially) resurrected 50’ Stay Puft Marshmallow Man!

• Halloween Carolers. Yes, you read that right, Halloween Carolers!

• Free face painting by Just A Duck Studio (Evelyn Barrera)!

• Custom swag by Hot Tee’s!

• SPONSOR ALERT! Senft Legal will be on hand!

• Vendors F45 & Foot Traffic!

• New Halloween decorations (don’t tell Kaci)!

• New 5k course!

Be involved, be a sponsor!

The Halloween Dash Bash is still seeking sponsors for this years event!

Click the button below to learn more!

Whisper Tid-Bits!

As a 501(c)(3), Whisper Community aims to provide equitable access to youth running participation for athletes in Southwest Washington by helping families overcome financial barriers that inhibit participation.  Click the tab below to get involved learn more!

September Video’s