Scott Airmen get fit training for marathon Published April 28, 2010 By Airman 1st Class Amber R. Kelly-Herard 375th Air Mobility Wing Public Affairs SCOTT AIR FORCE BASE, Ill. -- Dec. 7 is not only a day that will live in infamy, but also a day that now has a personal tie with three members of the 375th Aerospace Medicine Squadron Bioenvironmental Flight. It was the date they began their 18-week training for the Go! St. Louis Marathon, held April 11. Lt. Col. Patrick Castle, who is a marathon coach, was preparing for his 11th marathon and asked 1st Lts. Keith Sanders and Dave Johnson, both who had never run a marathon before, if they would train with him, and they agreed. "I've been a runner since I was a kid," said Colonel Castle. "I began coaching in grade school. I remember after running a mile everyone asked me how I ran so fast and so began my coaching." He said race day performance comes down to three factors: mental and physical training, health, and weather. Their training consisted of running six days a week. One day was devoted to a long run starting at seven miles and increasing to 20 miles. Speed training consisted of a fast pace for half a mile followed by a slow pace repeated 10 to 12 times. "You have to train faster to race faster," said Colonel Castle. Their diet consisted of a carbohydrate-loaded meal the night before speed work and long runs. Otherwise, they had three well-rounded meals with healthy snacks such as fruit in between. They also hydrated frequently. Even though weight loss was not their priority, they all lost weight. Lieutenant Johnson said, "How would you like a diet where you can eat what you want and still lose weight? Weight loss was inevitable." Lieutenant Sanders added, "Food was fuel, you couldn't get enough." They would end their runs with pushups and sit-ups. "They're complementary to marathon training," said Colonel Castle. "They strengthen your core and long-distance running takes a toll on your core. They also help with injury prevention." All of this led to both lieutenants setting personal bests on their physical training tests. Some may wonder how Colonel Castle excelled with the age gap. "The top 25 in a marathon are normally in the 30's to mid-40's group," he said. "If I were to race a 5K, I would get blown out of the water by the 20's group. The 30's to 40's group are seasoned mentally and willing to put in what it takes, while younger runners want the race to be short and fast." All three officers are also part of the Scott Road Warriors Running Club. Lieutenant Sanders said, "It was a good experience and worth the time and effort. I plan on running a marathon again." Colonel Castle added, "It's an exciting thing. Major marathons have more than 10,000 people, it's inspiring to see that size of humanity start and finish such a rigorous lifetime goal." Colonel Castle ran 26.2 miles in 2:59, Lieutenant Johnson ran it in 3:45 and Lieutenant Sanders ran his in 4:15. Colonel Castle finished No. 27 out of 2,078 and was the top finisher for Scott. Anyone interested in marathon training can contact Colonel Castle at 256-7362 or via e-mail at Patrick.castle-02@scott.af.mil.