Sabers share their marathon experiences, offer training advice

  • Published
  • By Staff Sgt. Tammie Moore
  • 52nd Fighter Wing
SPANGDAHLEM AIR BASE, GERMANY --  The end of a year for many people marks a time to reflect on accomplishments made during the prior 12 months, and to set goals for the New Year.

During this reflection, many people focus their goals and New Year's resolutions on improving their fitness. One way these fitness goals take form is a decision to train for one of the many marathons that take place in Germany.

"With the right training and living habits, (almost anyone) can complete a marathon," said Lawrence Herstel, a marathon runner from the 52nd Component Maintenance Squadron. "We've all heard the AFN commercials that encourage you to get up and get out. Spangdahlem (Air Base) has a great fitness track, treadmill room and running areas around the base."

While local places to run may be abundant, there is more to running a marathon than strapping on the proper pair of sneakers.

"One of my first tasks (when I began training) was going to the library and reading up on running," Herstel said. "Throughout my first year-and-a-half here, I learned how to run properly, avoid injury and use the full benefit of form to increase my endurance. After months of maintaining timed distance runs, speed work and hill training, I participated in the run for the Red Cross Spangdahlem Half Marathon in September. Then a month later I decided to sign up for the Cologne Marathon."

In addition, to reading about the sport, John Winn, a marathon runner from the 52nd Equipment Maintenance Squadron, recommends using a training schedule to prepare for running a marathon.

"Over a period of 16 weeks we gradually increased our mileage," Winn said, who ran in the Cologne Marathon with his wife. "Running a schedule helped our bodies slowly build toward our goal of 20-miles, which was the longest run in the training. After that point, the body begins to go into a state that the last six-miles isn't that bad. Our weekends during the training were our 'long runs' starting at six miles and gradually increased by about two miles every weekend. We would run anywhere from two to five miles every day during the week and rest on Sundays."

Because of the intense training required to run in a marathon, the decision to do so is one that Winn recommends not to be taken lightly.

"Before deciding to run a marathon, consider if you are willing to commit the time, energy and desire to complete the training and eventually the run itself," Winn said. "Do you have the free time on weekends to spend two to three hours running and recovering? If not you might not, want to tackle such a feat. Maybe a smaller goal is in order. Marathons take a lot of time and dedication; you should go into it knowing that not completing the training should not be an option. The training and running is 80 percent mental; your mind can play games on you."

Because new runners come from a wide variety of fitness and skill levels, Herstel offers them some advice.

"Since everyone is different, the amount of time you train is specific to you," he said. "Once you have the knowledge of how to run properly, you'll learn that the most important aspect of any goal is commitment. Make a calendar and stick to it unless your body tells you not to. I've read it in several publications and heard first-hand from a sub-three hour marathoner; always listen to your body. If there's pain in any part of your body that you use to run, skip that day; injury prevention is very important to capturing that goal."

During the marathon preparation process, Paul Miller, a veteran of eight marathons from the 52nd Medical Operations Squadron, reminds runners of the importance of hydration.

"'Hydrate or Die' is real truth when it comes to completing a marathon," Miller said, whose best marathon finish was 3:04. "One would never think of driving a car without fluid in the radiator or oil in the engine. Your body is a finely tuned machine and requires fluid to operate at peak performance. Even more important is electrolytes -- such as found in sports drinks. Prior to your race, hydrate well with your sport drink of choice, make sure that you have trained with it -- do not try something new before a race. During the race pick up a cup of either water or sport drink at every water stop and walk through the stop while drinking the entire cup, then get back to running. Do not drink only water, you will not get the essential electrolytes your muscles and tissues require and will start to cramp."

Despite all of the hard work and education required to be a serious marathon runner a marathon Herstel has taken a lot away from the sport.

"Running increases your fitness level, not only making you more apt for passing the fitness test, but is a great way to relieve stress and maintain a healthy lifestyle," he said.
Likewise Winn feels he has taken more away from the experience than he anticipated.
"Just knowing that I'm unique now," he said. "Rather than think of all the people in the world who have or haven't run marathons I compare it to my hometown of about 3,000 people and wonder to myself ... how many people in this town can say they've run a marathon? I'm a bit of a status guy so I like to make personal goals something that I can sit back and say, 'I wonder how many people have ever done that?'"

The feeling that Winn took away from this experience are also shared by Tommy Carnes, another marathon runner from the 52nd EMS.

Completing the marathon was a great sense of accomplishment that comes from knowing only a small fraction of people have completed one, Carnes said. Despite feeling sore, he was excited and happy he finished the race.
After spending many months increasing his running skills, Herstel had an unforgettable 26.2 mile run in the Ford Marathon in Cologne.

"This was my first full marathon and it was truly one of a kind; the spectators, the views and the feelings were excellent," he said. "The cheering German crowds and hundreds of kids extend supportive high fives while you run past gave way to an everlasting experience. Cologne's course was easy, scenic and featured many historic sights and buildings. In the end, I came in at 4:05 and made the top 11 percent of my age group. All the pain that accompanied my run was all but forgotten when I crossed the "ZIEL" finish line."