The Flush

List five things you can see, four things you can feel, three things you can hear, two things you can smell, and one thing you can taste. This is a common grounding technique used to shift focus from tension or anxiety, to simple, tangible thoughts to reduce tension or anxiety, regulating the mind and body. This exercise takes approximately 20-60 seconds, which is the perfect amount of time between hard repetitive tasks, like running repeats or intervals of any distance.

Another technique includes the turning of a ring (on a finger), where each turn of the ring implies a fresh start to a new task. This is a great method of cueing a relaxation response, and it’s even more useful if one has a familiar breathing technique (i.e., box breathing) or a history with…click here to continue reading.

From us to you,
thank you!

To everyone involved in 2026 Lake to Bay Relay & Ultramarathon, thank you for making this years event a safe and fun event for everyone involved! The sponsors were uber-generous, the volunteers went above and beyond, and the runners brought their A-Game! The Columbia River backdrop never fails, and the elements provided prime running conditions on a perfect day!  Check out the post-event video recap produced by Twenty-First Night, a local media company!

The 2027 event is tentatively set for Saturday, June 19. Once we have our ducks in a row, Early Bird Registration will open - probably around September 1 - and you will be the first to know!

Again, thank you for the part you played in making this years event a safe and fun event for the Vancouver community, and we hope to see you again next year!

Whisper Team Corner

From indoor meets in Spokane and New York, to outdoor meets in Vancouver to Eugene, the 2026 season was one for the record books!  And it hasn’t stopped there!  We still have race walkers, a thrower, a steepler, sprinters, a distance runner, and even a pole vaulter competing this weekend in Seattle at the USATF Region 13 Junior Olympics track meet!  The kids have worked tirelessly on their craft, spending hours running, lifting, and prioritizing responsibilities at home to ensure optimal performances on the track. 

The picture above is one of Sam and Finley at their final middle school race of their career, taken at Hayward Field on Monday, June 22. These are two of many runners who have been through the program for multiple years, traveling countless miles around the PNW and beyond to follow chase their running dreams.

It takes sacrifice to support the dreams of our children. Parents placing their own needs on the back burner for 18+ years to ensure their children have a better upbringing than our own. As we watch our children grow through the phases of life - crawl, walk, run, braces, dances, driving, graduating, etc. - parents should remember that our children also get a front row seat of their parents maturation through adulthood.

Over the past year, I’ve asked a few runners in the program to look at running through the lens of curiosity and wonder, “How fast can I possibly run?” This is followed by setting realistic goals that are just beyond the reach of outstretched arms.

Or are they?

This is just one of the mind games played each day - discussing goals, some far fetched, some within our wheelhouse - that challenge a balance between fear with objective data that aligns us to what’s possible.

As our sprint program ventures through summer and fall in preparation for indoor track in the winter and outdoor track in the spring, the attained fitness will conjure dreamlike thoughts to what’s possible. Meanwhile, our distance team will head right into Fall XC. Both groups will train through the off- and pre-seasons with the same thinking in mind - if I push the chips all-in on training, what dreams may come?

In the book titled Rituals for Living: Dreambook & Planner it ask several questions in an effort to connect you to your true desires and passions. Two of the questions are “What are you longing for most in life?,” and, “What feels really nourishing in your life?” Safety, security, and physiological needs aside (assuming they are provided at home), self-actualization, love, belonging, and self-esteem are the traits of importance when a runner is on the Whisper team. While some stories may take longer than others to blossom, the intentional work as coaches and athletes remain the same - be an incredible teammate to one another, while adapting to the training to make dreams come true.

More information about our fall sprint program will be available in mid-August.

For our fall cross-country program, we are open to continued growth and always seeking to field full brackets in each of the age divisions. Age brackets (8U, 9-10, 11-12, 13-14, 15-18) consisting of five members represent a scoring team (under five runners may still run, but they run individually under Whisper, and not a scoring team), and eight members field a full team. More than 10 runners in an age bracket means we can field more teams in that age bracket.  

Check out our fall XC schedule here. While it would be great for runners to join us for each of the races listed, racing in only 3-4 meets can familiarize a runner enough for Junior Olympics, which begins November 14. Junior Olympics is our post-season and an opportunity to race alongside the best runners in the nation!

For more information about Fall XC, visit whisperrunning.com/fallxc!

Learn more about the 24th Annual 4 Days of Aloha at 4daysofaloha.com

Use code WHISPER2026 for 10% off of race registration!

Join us on August 29 & 30 at the Appletree Marathon, Half, & 5k!

12% off race registration using code: WHISPER12

“If we can give every individual that right amount of nourishment and exercise, not too little and not too much, we would have found the safest way to health.” - Hippocrates

A four-week transformational series designed to help individuals explore their relationship with food, daily habits, and overall well-being. Going beyond traditional nutrition education, this experience invites participants to examine the behaviors, patterns, and emotional connections that influence how they nourish themselves physically, mentally, and emotionally.

Through guided discussions, reflective exercises, and practical tools, participants will learn new ways to cultivate mindful habits, build self-awareness, and create sustainable lifestyle changes that support lasting wellness. This series is ideal for anyone seeking a more compassionate, balanced, and holistic approach to nourishment and self-care.

July 9, 16, 23, 30 from 11:00 - 12:30p Eastern Time
Delivery: Online via Zoom 
Costs: $100
Discount: $10 using code Whisper

Laura Demeri, MS, CCP, NBC-HWC, DipACLM
Certified Health and Wellness Coach 
(503) 998-8354
Guiding Individuals to Master the Skills That Fuel Success
https://www.laurademeri.com/

Whisper Tid-Bits!

Our AMAZING Lake to Bay Relay & Ultramarathon sponsors!

June Video’s