Reservists fly to aid of Hurricane Katrina victims

Vol. 57 No. 5October 2005

www.afrc.af.milOfficial Magazine of the

Air Force Reserve

March welcomes C-17page 8

Master mentorspage 16

Master mentorspage 16

Desert dutypage 26

Reservists fly to aidof Hurricane Katrinavictims

Reservists fly to aidof Hurricane Katrinavictims

2 CITIZEN AIRMAN OCTOBER 2005 3

Officers, NCOs must learn to respect each other’s knowledge and skill

Reservists have stepped up inresponse to devastating hurricane

How many times haveyou heard the word“officership”? It’s a

word military writers frequentlyuse to describe the characteristics ofleadership, professionalism, per-formance and other traits attrib-uted to our officer corps.

As airmen, junior NCOs and sen-ior NCOs in today’s military, ourversion of officership is oftentimesdescribed in terms of “effective-ness.” In order for us to be effective,we must know where our superiorofficers are coming from, how theythink and how they feel about theirposition of leadership.

To understand this relationship, we must look closely at theeducation officers receive on their way to becoming militaryprofessionals. What sets officers apart from others is the indoc-trination they receive in officership — what it means to be anofficer.

All airmen, junior NCOs and senior NCOs must learn how tofunction as effective leaders in the officership environment. Wemust remember that officers are somewhat inspired by their pro-fessional history. People like Colin Powell, Norman Schwarzkopfand Ron Fogelman are at the center of their history. The enlistedforce must become familiar with other enlisted men and womenwho have contributed to our professional history.

Did you know the Air Force has six enlisted Medal of Honorrecipients? Did you know that Esther Blake was the firstwoman in the Air Force? Did you know that Grace A. Petersonbecame the first female chief master sergeant on June 1, 1960?We need to be fully aware of enlisted history, for it’s imperativethat we deal with our officer co-workers with the same degreeof pride in enlisted history as they have in theirs.

One could argue that today’s officers spend approximately

one-third of their professional livesin formal schools. This limits theiropportunities to acquire practicalexperience. Airmen, NCOs andsenior NCOs are not only expectedto be proficient in the manual skillsof their profession, but they arealso required to supervise othersand manage all available resources.

It’s one thing to direct the main-tenance of aircraft and missiles andquite another to actually go outand maintain them. You mustmake it immediately apparent toyour officers that their leadershipeffectiveness can be greatlyenhanced if they will learn to trust

in and depend on your many years of experience.Officers’ skill lies in their ability to organize, equip and train

forces. In pursuit of these goals, officers study management orleadership philosophies and techniques. This ever-increasingcomplexity of the military profession forces officers to spendmore and more time in preparation and less and less time inpractical application. Once officers decide what must be done,it becomes the responsibility of the skilled, experienced NCOsto advise them of the best method to accomplish the mission.

Remember, your integrity and personal character are yourgreatest attributes. These qualities reflect your pride and desireto be the best and do what is right, not necessarily what is pop-ular.

Anyone can nod his or her head and say, “Yes, sir.” Only trueprofessionals can know when to stand for or against a cause.Officers will benefit more from their officership, and airmen,junior NCOs and senior NCOs will gain great personal andprofessional stature if both will only learn to respect eachother’s knowledge and skill and depend on each other’sintegrity and support. We must be a team! !

During my recent testi-mony before the HouseArmed Services

Committee, I ensured the commit-tee’s members that our Reservistsare ready now! In the aftermath ofHurricane Katrina, no one couldhave known just how significantthat single statement would be.Your level of readiness, volun-teerism and willingness to help fel-low Americans have been nothingbut extraordinary.

In a matter of hours, we hadmembers of the 920th RescueWing, Patrick Air Force Base, Fla., flying their HH-60 helicop-ters to Mississippi to transport people and supplies. In theirfirst night of flying, they rescued more than 40 people. By Sept.1 they had recorded more than 400 saves. In just 10 hours, onecrew had 180 saves, and the other had 167. As of Sept. 9, ourHH-60 crews and support people had been credited with morethan 1,100 saves.

By Sept. 2 our aeromedical units were flying more than 60 per-cent of the medical evacuation missions, saving lives here in theUnited States as they’ve been doing around the world. These arethe same men and women who have not lost one life in flightsince the beginning of hostilities in Iraq. By the end of the firstweek of September, they had moved more than 2,600 patients.

Reserve mobility airlift forces were also a major contributor.Our C-130, C-5, C-141, C-9 and C-17 crews and support movedmore than 3,700 passengers and delivered more than 2,200 tons ofsupplies, including water, meals, ready-to-eat and medical kits.

Our RED HORSE units are re-establishing flight operations,housing and basic requirements in both Louisiana andMississippi. Self-contained, they went into situations thatresembled bare-base conditions in a Third World country, but itwas not another country. It was right here in the United States.

Less than two weeks after the hur-ricane struck the Gulf Coast, bothKeesler AFB, Miss., and LouisArmstrong International Airport inNew Orleans were operating withfull instrument capability.

With more storms churning inthe Atlantic Ocean, the men andwomen who fly the WC-130Hurricane Hunters had to relocate,leaving their families behind, andprepare for weather missions.What’s noteworthy is the fact thatmany of these people live wherethe hurricane hit. If you’ve been

looking for a perfect example of “service before self,” this is it!Along with the people performing our flying and support

missions, we have doctors, lawyers, engineers, public affairspersonnel, finance specialists and so many more professionalswho have dedicated their time and talents where our nationneeds them most — supporting their fellow countrymen. Allthe while, we are flying in new storms, fighting Western wild-fires, flying aerial spray missions, and continuing to fly andfight in Iraq and Afghanistan.

Upon entering the military, we all took an oath. That oathincludes a statement about supporting and defending theConstitution against all enemies, foreign and domestic.

Nature quickly became a domestic enemy. So when youstepped forward and raised your hand, you assumed this awe-some responsibility and joined the ranks of citizens who areasked to protect the lives of thousands of people. I am exceed-ingly proud to tell our national leaders about your significantaccomplishments and that you are “well and faithfully dis-charging your duties” beyond the call.

In more than 35 years of service, I’ve never seen an effort thatdemands more thanks for your dedication and professionalism.You have my utmost gratitude. Keep up the great work! !

From the Top Chief’s ViewBy Lt. Gen. John A. Bradley

Commander, Air Force Reserve CommandBy Chief Master Sgt. Jackson A. WinsettCommand Chief Master Sergeant, Air Force Reserve Command

IN ORDER FOR US TO BE

EFFECTIVE, WE MUST KNOW

WHERE OUR SUPERIOR OFFICERS

ARE COMING FROM, HOW THEY

THINK AND HOW THEY FEEL ABOUT

THEIR POSITION OF LEADERSHIP.

IN MORE THAN 35 YEARS OF

SERVICE, I’VE NEVER SEEN AN

EFFORT THAT DEMANDS MORE

THANKS FOR YOUR DEDICATION

AND PROFESSIONALISM.

Senior Master Sgt. AnthonyRittwager of the 514th Air MobilityWing at McGuire Air Force Base,N.J., was named one of the AirForce’s 12 Outstanding Airmen of theYear for 2005. The accessories flightchief, who is assigned to the 514thMaintenance Squadron, was the onlyReservist selected. Among hisresponsibilities, Sergeant Rittwagersupervised more than 100 peoplewhile overseeing Reserve support for42 aircraft, including C-17s and KC-10s. Also, he oversaw maintenanceoperations for McGuire aircraft upontheir return from participation inOperation Iraqi Freedom and the AirForce’s Tanker Task Force. The ser-geant is an active volunteer with theNew Jersey Civil Air Patrol, where hehelped increase membership over atwo-year period. “Sergeant Rittwageris an outstanding Air Force citizen,”

said Chief Master Sgt. DonaldIvins, maintenance squadron

superintendent. (Carlos Cintron)

Senior Master Sgt. AnthonyRittwager of the 514th Air MobilityWing at McGuire Air Force Base,N.J., was named one of the AirForce’s 12 Outstanding Airmen of theYear for 2005. The accessories flightchief, who is assigned to the 514thMaintenance Squadron, was the onlyReservist selected. Among hisresponsibilities, Sergeant Rittwagersupervised more than 100 peoplewhile overseeing Reserve support for42 aircraft, including C-17s and KC-10s. Also, he oversaw maintenanceoperations for McGuire aircraft upontheir return from participation inOperation Iraqi Freedom and the AirForce’s Tanker Task Force. The ser-geant is an active volunteer with theNew Jersey Civil Air Patrol, where hehelped increase membership over atwo-year period. “Sergeant Rittwageris an outstanding Air Force citizen,”

said Chief Master Sgt. DonaldIvins, maintenance squadron

superintendent. (Carlos Cintron)

Gen. T. Michael Moseley Chief of Staff, United States Air Force

Lt. Gen. John A. Bradley Commander, Air Force Reserve Command

Col. Tom Deall Director of Public Affairs, Headquarters Air Force Reserve Command

Cliff Tyler Managing Editor

Bo Joyner Associate Editor

Tech. Sgt. Jason Tudor Staff Writer

Citizen Airman magazine (ISSN No. 0887-9680) is published bi-monthly by Headquarters Air Force Reserve Com-mand Office of Public Affairs for the commander of Air Force Reserve Command. Copies are mailed, free of charge,to the homes of all Reservists. Content is normally news articles and features developed for release to commercialmedia as part of the Air Force Reserve’s continuing public affairs program. Opinions of contributors are not neces-sarily those of the Air Force Reserve. All photos are U.S. Air Force photos unless otherwise indicated. Readers-per-

copy ratio: 4-1. Send inquiries and submissions to HQ AFRC/PAP, 255 Richard Ray Blvd. Suite 137, Robins AFB, GA31098-1661. Or, fax them to DSN 497-0878 or commercial 478-327-0878. Our e-mail address is [email protected].

Moving? PLEASE DO NOT SEND CHANGES OF ADDRESS TO CITIZEN AIRMAN. To continue receiving themagazine, unit Reservists, as well as people serving a statutory tour of duty, should send a change of address totheir military personnel flight or unit orderly room. Individual mobilization augmentees should call the Air Re-

serve Personnel Center toll free at 800-616-3775 or DSN 926-6528/6730. Periodical postage paid at Warner Robins,Ga., and additional mailing offices.

POSTMASTER: Please send all Forms 3579 to Citizen Airman, HQ AFRC/PAP, 255 Richard Ray Blvd. Suite137, Robins AFB, GA 31098-1661.

Front cover: Capt. Felix A. Alicia, a flight nurse with the 433rd AeromedicalEvacuation Squadron, Lackland Air Force Base, Texas, listens closely and offers some

reassuring words to a Hurricane Katrina survivor. The elderly man is one of manypatients aboard a C-17 Globemaster III flown by a crew from the 446th Airlift

Squadron, McChord AFB, Wash., who made the flight from Louis ArmstrongInternational Airport in New Orleans to Dobbins Air Reserve Base, Ga. Upon arrivalat Dobbins, the patients were transported to Atlanta area health-care facilities for

treatment. (Master Sgt. Lance Cheung)

Vol. 57 No. 5 October 2005

OCTOBER 2005 54 CITIZEN AIRMAN

12Round the Reserve

16Training instructors mentor academy cadets

22Do’s and don’ts of healthy training program

25Increased insurance benefits available

26Reservists strengthen expeditionary forces

Table of Contents

One of the Best

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Hurricane Relief page 6Hurricane Relief page 6


Sick and injured people are prepared for evacuation from the Louis Armstrong InternationalAirport in New Orleans to Dobbins Air Reserve Base, Ga., aboard a C-17 Globemaster IIISept. 1. Once at Dobbins, the people were transported to Atlanta area hospitals for treat-ment. The aircraft and crew were from the active-duty 62nd Airlift Wing and Air ForceReserve Command’s 446th AW, both located at McChord Air Force Base, Wash. In the daysafter Hurricane Katrina devastated the city of New Orleans, critical care aeromedical teamscared for hundreds of patients and prepared them for evacuation.

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Maj. Kimm Sandusky, a flight nurse from the445th Medical Group, Wright-Patterson AFB,Ohio, checks patients prior to them being loadedon a C-141 for transport to a temporary shelterSept. 4. New Orleans residents who weretrapped in their homes after Hurricane Katrinawere evacuated via military helicopters to theLouis Armstrong International Airport and thentransported to shelters across the United States.

Staff Sgt. Andrew Canfield, a pararescue specialist with the 304th Rescue Squadron,Portland International Airport, Ore., looks for survivors while flying over NewOrleans in an HH-60 helicopter. Air Force Reserve and active-duty pararescue teamsrescued more than 4,000 people in the days following Hurricane Katrina.

Volunteers at Dobbins ARB transport a patient from a C-141 into a nearby hangar for evaluationbefore the patient is taken to an Atlanta area hospital. Dobbins received 17 aircraft, military andcivilian, loaded with more than 1,200 evacuees. Nearly 400 people were medical patients.

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From coast to coast, people assignedto and associated with Air ForceReserve Command stepped for-

ward to help victims of Hurricane Katrina.Pararescue people, aeromedical care-

givers, airlift crews, aerial porters andReservists from dozens of other specialtieslogged hundreds of missions, shuttled thou-sands of passengers and patients, and deliv-ered tons of supplies and equipment inresponse to the devasting storm that struckthe Gulf Coast Aug. 29.

As the rescue and aeromedical evacuationefforts wound down, about 50 members ofthe 910th Airlift Wing, Youngstown AirReserve Station, Ohio, deployed to DukeField, Fla., with two specially modified C-130H aircraft to conduct aerial spray mis-sions in Louisiana, Mississippi andAlabama.

Their primary targets were mosquitoesand filth flies, which are capable of transmit-ting diseases such as malaria, West Nilevirus and various types of encephalitis.

“I’m amazed, no, I’m more than amazedat what our people have been able to do fortheir fellow Americans,” said Maj. Gen.David E. Tanzi, AFRC vice commander. “Weknew all along our people could do this. I’mso proud of them. This is what America is allabout.”

Reservists from Florida, Texas, Ohio,Wisconsin, Washington and dozens of otherstates called their units to volunteer, andindividual mobilization augmentees went totheir administrators to sign up to help.

And for every Reservist who volunteeredto participate in the relief effort, a familymember, retiree or friend donated his or hertime, money or blood.

“Now is not the time to wring one’s handsand wonder what to do,” General Tanzi said.“People can roll up their sleeves or write acheck. We should all do something to ease thesuffering during this national emergency.”

Reserve joinsmassive relief effortto help victims ofHurricane Katrina

Air Force Reservists from the 433rd Airlift Wing, Lackland AFB, Texas, unload pallets of meals, ready-to-eat from a C-5 atGulfport International Airport, Miss., in support of disaster relief operations for Joint Task Force Katrina Sept. 5. OCTOBER 2005 9

Members of the 908th Airlift Wing, Maxwell Air ForceBase, Ala.; 375th AES, Scott AFB, Ill.; and 89th MDG,Andrews AFB, Md., help transport veterans from theArmed Forces Home in Gulfport, Miss., after HurricaneKatrina decimated the area. The veterans were flown byC-130 from Maxwell to Andrews where they were thentransported to the Armed Forces Home in Washington, D.C.

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Hurricane Katrina survivors are stacked five-high as they are med-ically evacuated from New Orleans to Naval Air Station Jacksonville,Fla., Sept. 4 aboard an Air Force Reserve Command C-130 Herculesaircraft.

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Master Sgt. John Clauss (seated), 433rd Aeromedical Evacuation Squadron,and Master Sgt. Rob Rodriguez, 433rd Aircraft Maintenance Squadron,inspect a defibrillator before an aeromedical evacuation mission. The hangarthey are in at Lackland AFB housed equipment for all outgoing AE missions.

(Left to right) Master Sgt. Julianna Simmons, Staff Sgt. James Chaney,Capt Kevin Baugh and Capt. Jameson Durham coordinate efforts in theaeromedical evacuation cell at Lackland AFB. At one point, the celllaunched one flight every hour.

First Lt. Ann Selimos, a flight nurse from the 934th AES,Minneapolis-St. Paul International Airport Air ReserveStation, Minn., tends to a patient moments before volun-teers loaded him onto an evacuation flight.


The Reserve’s First C-17Officials from March Air Reserve Base, Calif., and the surrounding communitiesgather for a ceremony marking the arrival of the first C-17 to the base’s 452ndAir Mobility Wing Aug. 9. The 452nd is the first Air Force Reserve Commandunit that flies the C-17 to actually “own” the aircraft. The 446th Airlift Wingat McChord Air Force Base, Wash., and the 315th AW at Charleston AFB,S.C., both associate units, fly and maintain C-17s, but the planes belongto the active duty. Eight more C-17s will be delivered to March byJanuary 2006 to replace the wing’s fleet of C-141s, the last of whichwas retired earlier this year. Maj. Gen. Robert E. Duignan, FourthAir Force commander, and an aircrew from the 452nd AMWmade the flight from Boeing’s Long Beach, Calif., facility,where the aircraft was built, to the base. (Master Sgt.Jonathan Doti, 4th Combat Camera Squadron)


Florida Helps Reserve Familiesin Need

If a reservist’s family in Florida has an emergency its budgetcan’t handle while he or she is on active duty and deployed,

the state wants to help.The state began July 1 making financial assistance available

to eligible residents of Florida who are dependents of militarypeople in the reserve components.

“This shows real support for our troops from the good peo-ple of Florida,” said Maj. Gen. David E. Tanzi, Air Force ReserveCommand vice commander. “We are very thankful that theFlorida state legislature appropriated money specifically to takecare of our reserve families who may need help while areservist is off serving our country.”

AFRC is working closely with the Florida National Guard toiron out the details of applying for this aid. Some examples ofwhat this money could be used for are health care, reasonableliving expenses, housing, vehicles or renovations to meet dis-ability needs.

“The Florida National Guard State Family Readiness Officewill evaluate each application on a case-by-case basis,” saidBetty Schuster, chief of the family readiness program atHeadquarters AFRC, Robins Air Force Base, Ga. “Those eligiblefor this aid include dependents of reservists who are federallydeployed, fighting the global war on terrorism or participatingin state operations for homeland security.”

To apply for this aid, a reservist or family member can con-tact the Air Force Reserve family support offices at Duke Field,Homestead Air Reserve Base or Patrick AFB in Florida. Also,instructions are available online at www.dmaa.state.fl.us/family under the “Florida Family ReadinessProgram” heading. (AFRC News Service)

Willow Grove Operates JointHazardous Materials Pharmacy

More joint operations seem to be the way of the future forAmerica’s military, with the four branches of service

sharing land, runways, missions and services. At WillowGrove, Pa., they are sharing chemicals, too.

Located on the southeast side of the base, the Willow Grovehazardous materials pharmacy provides the chemical supplyfunction for 130 supply accounts, spanning all four branches ofthe military.

The facility solidified its joint status in October 2004 when itacquired 54 hazmat-supply accounts from the Air ForceReserve’s 913th Airlift Wing at Willow Grove Air ReserveStation and the Air National Guard’s 111th Fighter Wing, givingit a total of 130 accounts.

“For the Navy, Air Force, Army and Marines, anything fromgeneral-purpose cleaner to spray paint, just fax over yourforms, and we will hook you up,” said Chief Petty OfficerDaniel Warner, chief storekeeper. “And, if we don’t have it, wecan get it.”

With 342 different materials on hand, it would not be com-mon for a unit in its day-to-day duties to need something thatisn’t already on-site. However, if an item is needed, ChiefWarner has a catalog of more than 2,200 items that he can orderat a moment’s notice and store in his warehouse until someonepicks it up.

The warehouse storage facility has five storage rooms. Eachchemical stored on-site falls into one of five categories — com-

It is more than 7,000 miles from Denver to Baghdad, but forindividual mobilization augmentees serving in Iraq, per-

sonnel services are only seconds away.Officials at the Air Reserve Personnel Center in Denver

recently updated the Virtual Personnel Center for the Guardand Reserve, a Web-based personnel service portal for AirForce Reservists and Air National Guardsmen. And the newservice is already getting some valuable use.

“Being able to have your records updated with a simpleclick of a button was impressive,” said Master Sgt. ScottDavis, whose home attachment is with the 7th Security ForcesSquadron, Dyess Air Force Base, Texas. “I was honestlyexpecting the records update to take weeks, but my recordswere updated within a matter of hours.”

The portal has been online since April but was recentlygiven a new look. The redesigned site was released July 15.That same day Sergeant Davis, stationed in Baghdad,accessed the vPC-GR to request an update to his decorations.Within hours, the changes were made to the sergeant’srecords, and his questions were answered.

“This system saved me valuable time trying to match myschedule here with the time change back at ARPC,” SergeantDavis said. “It was important for me to have my records cor-rect — just in case.”

“We make every effort to handle customers’ requests thesame day they’re received,” said Tech. Sgt. Jennifer Bye, NCOin charge of Contact Center Branch 3. “I answer a lot withinfive or 10 minutes.”

Sergeant Bye is responsible for managing and distributingWeb requests to other contact center technicians.

“The new support site is still in its infancy, and yet the ben-efits to our members are already being felt worldwide,” saidCol. Ann Shippy, ARPC commander.

Three days after the release of the redesigned site, HugoPadilla, chief, Personnel Service Systems Support, helpedMaj. Sharon Ross, an officer in Southwest Asia deployed fromher home attachment at Scott AFB, Ill., reset her password soshe could access her personnel services account online.

“She was working in Southwest Asia, sitting there workingreal-time battlefield medical evacuations from the AOR,” Mr.Padilla said. “She thanked me. I said, ‘No way, thank you.’”

Major Ross said she likes the “Key Words” area on the“Frequently Asked Questions” page.

“It makes it easier to hone in (on) pertinent topic ques-tions,” she said. “I also like the site map — it’s much quickerto find needed topics.”

The major also suggested a link to myPay. Two days later, itwas added to the site map.

The Web site is located at http://arpc.afrc.af.mil. !(Mr. Molina and Sergeant Mims are assigned to HQ ARPC pub-

lic affairs, Denver)

Round the ReserveA brief look at what’s happening throughout Air Force Reserve Command

bustible, flammable, corrosive, aerosol orgeneral purpose.

In addition to storing chemicals, therooms provide required safety precau-tions and personal protective equipment.These include fire extinguishers, decont-amination showers, eyewash stations,chemical drainage grates and positive-pressure ventilation systems.

The hazmat pharmacy also has an elec-tronic library containing 4,935 materialsafety data sheets. The sheets explain

how to handle or work with a particularsubstance. They outline physical data(melting point, boiling point, flash point,etc.), toxicity, health effects, first-aidinformation, reactivity, storage and dis-posal instructions, protective equipment,and spill and leak procedures. This infor-mation is crucial to the safety of the phar-macy staff and to their customers if aspill or other accident occurs.

“I wish we were in this process a longtime ago,” said Master Sgt. Robert

Maiuro, 913th Propulsion Flight chief.“It’s very user-friendly.”

In the past, the sergeant and his peoplehad to order items directly from the sup-ply system. Since these materials weren’treadily available, it would take about aweek for an item to arrive on base. Theprocess slowed production time for thesergeant’s people because they couldn’tput together an engine if they didn’t havea sealant or other chemical needed forproper assembly.

ARPC supports one-stop service with revamped Web siteBy Mike Molina and Tech. Sgt. Rob Mims

Master Sgt. Scott Davis said he used the Virtual PersonnelCenter for the Guard and Reserve to update his decorationswhile he was deployed to Iraq.

RESERVISTS VOLUNTEER FOR SHIP DUTY — Staff Sgt. RobertBrown, an Air Force Reservist with the 624th Civil EngineerSquadron, Hickam Air Force Base, Hawaii, prepares to drillout a deck plug on the teakwood deck of the USS Missouri.More than 100,000 deck plugs have been replaced sincerestoration of the Iowa-class battleship began in 1998.Sergeant Brown is one of many members of Air ForceReserve Command’s 624th Regional Support Group whovolunteered their time this summer to help restore the his-toric battleship docked at Ford Island, Oahu. Restorationefforts on the ship stepped up in preparation for celebra-tions Sept. 2 commemorating the 60th anniversary of theship’s role as the site of Japan’s unconditional surrender toallied forces, which ended World War II. Volunteer work onthe USS Missouri is part of the 624th RSG’s ongoing commu-nity outreach program.

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“Now all I have to do is call over there,give them the information on what Ineed, and they call me back in about twohours to tell me my order is ready,”Sergeant Maiuro said. “It’s so simple.”

In addition to providing faster orders,the facility improved the accuracy of theaccountability documents showing whatcustomers have on their shelves.

“It used to take a few days to get itemsremoved from my materials list the oldway,” said Sergeant Maiuro. “Now, I callover, and they take it off right there whileon the phone with me. This way, if I havean unannounced inspection, everything isaccurate. What I have on paper is the sameas what I have on hand. ... it couldn’t bebetter.”

By consolidating the pharmacyprocess in one central location and pro-viding top-notch customer service, thefacility saves time for its customers andmoney for the taxpayers. (Staff Sgt. EricM. Sharman, 913th Airlift Wing publicaffairs, Willow Grove ARB.)

ConstructionBegins on LacklandC-5 GalaxySchoolhouse

Contractors broke ground June 27on new facilities that will allow

the C-5 Formal Training Unit to movefrom Altus Air Force Base, Okla., to itsfuture home at the 433rd Airlift Wing,Lackland AFB, Texas.

The on-going commotion near theflight line at Lackland signals the firststages of a new era. Two new buildingsare planned — a three-story, 69,000-square-foot ground training school and a25,000-square-foot flight training school.

Both facilities received a combined,single-contract bid costing about $17 mil-lion. The contractor should complete theprojects by September 2006.

“Groundbreaking was postponed forabout three months while we waited forthe BRAC (base realignment and closure)decisions,” said Lt. Col. RichardMatthews, 433rd Civil Engineer Squadroncommander. “We’re going to try to makeup for lost time and finish construction in15 months rather than 18.”

The new schools will train pilots, flightengineers and loadmasters in C-5 Galaxycargo aircraft operations. Academics andflight simulator training are just some of

Chaplain (Maj.) Pat Travers bringsunique capability to Operation

Alaskan Road’s joint task force. As pastor of Holy Name Catholic

Church in Ketchikan, he knows south-east Alaska. With 14 years in the AirForce Reserve — he’s currently assignedto the 446th Airlift Wing at McChord AirForce Base, Wash. — he knows the mili-tary, too. And as a result of a three-month tour in Iraq last year, he has someunique insight into the challenges asso-ciated with deployments.

In his civilian capacity, ChaplainTravers has been a voluntary partici-pant in Operation Alaskan Road forfive seasons, having gotten involved byrequest of the JTF commander at thetime. The priest visits Camp Wy-wuhon Annette Island, arriving via a U.S.Navy transport, to say Mass onWednesdays at 7:30 p.m. whenever hisbusy schedule permits.

Operation Alaskan Road is an ongo-ing road construction project, a joint taskforce involving Airmen, Soldiers, Sailorsand Marines, both active duty andreserve. The participants are busy cut-ting a 14.5-mile road through the ruggedterrain of Annette Island, the only feder-al Indian reservation in the state. Thecompleted road will connect the town ofMetlakatla with a ferry boat dock to bebuilt on the northeast side of the island.Daily ferry service will facilitate trans-portation between the island andKetchikan, Alaska’s fifth-largest city.

Operation Alaskan Road has a chap-lain billet, but it has been vacant formost of the 2005 season. ChaplainTravers has stepped in willingly. Thepastor at Holy Name for six years, hesays assisting the JTF is a natural exten-sion of his work there.

“Annette Island is part of my parish,too,” he said. “Being an Air ForceReservist makes me a better ministerwithin the military environment.”

His parish also includes Metlakatla,and he offers Mass in that communityas well.

Chaplain Travers is aware of the

stress associated with deploymentsbased on his own experience at KirkukAir Base, Iraq, in the fall of 2004.Although a road-building project insoutheast Alaska is certainly less stress-ful, the location is still remote, with par-ticipants far from home, working longdays and living in cramped quarters.

“Ketchikan is my home, but this is areal deployment for task force mem-bers,” Chaplain Travers said. “The iso-lation, the weather, the strenuousnature of the mission itself — these cancause problems for some who aredeployed here.”

Chaplain Travers hopes his ministryhas a positive effect.

“I’ve thoroughly enjoyed ministeringhere, and I hope to continue,” he said.“What the joint task force is doing isvery much appreciated by the people ofKetchikan and Metlakatla.” !

(Major Sater is assigned to Joint TaskForce Alaskan Road public affairs, AnnetteIsland)

Reserve chaplain provides uniquecapability to joint task force in Alaska

By Maj. Richard C. Sater

Chaplain (Maj.) Pat Travers conductsMass at Camp Wy-wuh on AnnetteIsland, Alaska, for participants inOperation Alaskan Road.

the items that will be taught at theGround Training School. The FlightTraining School will teach all initial andinstructor qualifications as well as aerialrefueling training.

Instructors at the GTS will also teachthe basic flight engineer course for C-130and KC-10 flight engineer candidates.The 433rd AW will not receive any addi-tional aircraft and will remain at its cur-rent inventory of 16 C-5s, according to Lt.Col. Frederick McMahon of the 433rdOperations Group.

The Army Corps of Engineers isadministering the project, and the 37thTraining Wing and 433rd AW are provid-ing base and user oversight.

According to Colonel McMahon, stu-dents will begin attending ground andflying training classes in October 2006.The transition of students from Altus toLackland will be gradual, culminating inJuly 2007. At that time the 433rd AW willassume total training responsibility forabout 650 students per year with about150 on campus in various stages of train-ing on any given training day.

The Alamo Wing will add approximate-ly 155 new full-time positions to staff thenew mission as well as about 100 contrac-tors and 130 traditional Reservists.

“The advent of the C-5 schoolhousewill begin a whole new era for the433rd,” Col. John Fobian, wing com-mander, said. “It will bring Airmen fromevery active-duty, Air National Guardand Reserve C-5 unit to the Alamo Wingfor all facets of aircrew training.” (SeniorAirman Jonathan Simmons, 433rd AirliftWing public affairs, Lackland AFB)

New Flag-FoldingScript Focuses onHistory, Air ForceSignificance

Air Force leaders recently approveda new script that can be read dur-

ing flag-folding ceremonies.Though there are no official cere-

monies in the Air Force that require ascript to be read when a flag is folded,unofficial ceremonies such as retirementsoften do, said Lt. Col. Samuel Hudspath,Air Force protocol chief.

“We have had a tradition within theAir Force of individuals requesting that aflag be folded, with words, at their retire-ment ceremony,” he said. “This new

script was prepared by Air Force servicesto provide Air Force recognized words tobe used at those times.”

There is no shortage of scripts avail-able that can be read aloud during a flagfolding, but many of those scripts arereligious in nature and also ascribemeaning to the individual folds put intothe flag. One of the oldest of those scriptsis attributed to an anonymous chaplainat the U.S. Air Force Academy.

Individuals who hear those scripts endup attributing the contents of the script tothe U.S. Air Force. But the reality is thatneither Congress nor federal laws relatedto the flag assign any special meaning tothe individual folds. Colonel Hudspathsaid that was the primary motive for creat-ing a new flag-folding script.

“Our intent was to move away fromgiving meaning, or appearing to givemeaning, to the folds of the flag and tojust speak to the importance of the flag inU.S. Air Force history,” he said.

The new script, approved in July,

focuses on flag history and the signifi-cance of the flag within the Air Force:“Today, our flag flies on constellations ofAir Force satellites that circle our globe,and on the fin flash of our aircraft inharm’s way in every corner of the world.Indeed, it flies in the heart of everyAirman who serves our great nation. Thesun never sets on our Air Force, nor onthe flag we so proudly cherish,” the newscript reads.

The new script is available at base pro-tocol offices for use by anybody whowants to lend significance to a flag fold-ing, Colonel Hudspath said.

“These ceremonies are meaningful toindividuals, especially at their retire-ment,” he said. “We wanted to offer ascript, containing factual information,that shows respect for the flag andexpresses our gratitude for those indi-viduals who protect our country, both athome and abroad.” !

(Staff Sgt. C. Todd Lopez, Air Force PrintNews)

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For Reserve military training instructors, it’s all a matter of ...

Story and photos byTech. Sgt. Chance Babin

Master Sgt. John Hinshaw of the 433rd Training Squadron, Lackland Air Force Base, Texas,discusses training with Cadet 1st Lt. Bronwyn Oliver during basic cadet training at the AirForce Academy. Sergeant Hinshaw, a military training instructor, is a traditional Reservist

working his second straight year at the academy helping mentor upperclassman cadetslike Cadet Oliver, who train the basic cadet trainees.


Given all of the things being thrown at them, at a rapid-fire pace and under some very difficult conditions,

during the Air Force Academy’s basic cadet training, it’s hardfor the trainees to find some solace and cope with the chal-lenges, both mental and physical, this stressful environmentcreates.

To make the situation more difficult, for many of thecadets-to-be the training marks their first time away fromhome for an extended period of time.

Although academy upperclassmen and military traininginstructors are available to help the trainees, it is a group ofchaplains that offers them a quiet retreat from the rigors oftraining. Each year, 15 to 20 Reserve chaplains are part of thecoping mechanism that exists for the trainees as well as thecadre and staff.

Chaplain (Maj.) Peter McGuine, an individual mobilizationaugmentee assigned to the academy, has supported the basiccadet training each year since 1993, so he’s seen the programevolve over time.

“We’ve always augmented the active duty withReservists,” Chaplain McGuine said. “What has changed ishow we provide ministry. We used to have chapel serviceevery day. Now we have it two days a week. The quality hasremained high and is now more in line with what is offeredat Lackland (Air Force Base, Texas, during basic militarytraining). I think it’s enhanced it, because they look forwardto it more.”

However, Chaplain McGuine realizes the quality of serviceis only part of the reason trainees enjoy what the chaplainsprovide.

“Chaplains have always served as a reminder of home,” hesaid. “Also, we provide a place for them to reflect and not beyelled at.”

For the active-duty chaplains at the academy, having theReservists there to augment them during the training is ablessing.

“Our ministerial requirements at the (academy) chapeldon’t stop during BCT,” said Chaplain (Maj.) Kerry Abbott.“We still have weddings, funerals and mass. Two-thirds ofthe cadet wing is still present during the summer, so whenBCT starts up, it would be impossible to adequately cover thesignificant needs of BCT without Reservists.”

Chaplain Abbott knows something about the chaplainIMA program; it’s where he got his start in the military. Whileworking in Rome, Chaplain Abbott joined the Reserve teamand was assigned to Aviano Air Base, Italy.

“I loved it,” he said. “It was like my home parish. That’show I discovered my calling to join the active duty. When Istepped on base at Aviano, I knew that’s where I belonged.”

During the training, each squadron is assigned one chap-lain.

“We’re with them most of the day,” said Chaplain (Capt.)Pierre Allegre, an IMA assigned to Ellsworth AFB, S.D. “Themore we are around them, the more approachable we are. Wehave to be aware of the best time to get in with them and talk.”

Chaplain Allegre said the chaplains often do physicaltraining with the trainees and cheer them on during theirtraining.

“It’s a great ministry opportunity,” he said. “It takes meback to my youth ministry days. It’s a high-stress environ-ment. There aren’t many smiles. But it’s our job to encourage,so we get a smile.”

In addition to providing worship services, the chaplainsare available to counsel the trainees, who are dealing withgeneral life issues, being away from home, the pressures ofthe environment as well as family and relationship problems.

A by-product of the chaplains’ job is getting to watch thetrainees become cadets after completing the training.

“A basic from last year came back to find me this year,”said Chaplain (Lt. Col.) Rich Spearman, an IMA assigned toVandenberg AFB, Calif. “He just finished jump school. Hepinned his jump wings on me and said if it wasn’t for me hewouldn’t be here. I told him I couldn’t wear them (thewings), but they would be in a safe place.” !

(Sergeant Babin is assigned to the 926th Fighter Wing publicaffairs office at Naval Air Station Joint Reserve Base New Orleans,La. He wrote this story while on assignment for Citizen Airman.)

Reserve chaplains help cadets find solace, cope with challengesBy Tech. Sgt. Chance BabinBarking out cadences — “left-

right, left-right” — Air ForceAcademy basic cadet trainees

keep in step as they make their way tothe assault course. It’s late July, and onlyone week remains in their training.They’ve come a long way since reportingto the academy to get ready for theirfreshman year, and they’ve got a longway to go.

A military training instructor, wearingthe familiar “Smokey Bear” hat, standsoff behind the group, unfamiliarly quiet,as a cadre of upperclassman cadets leadsthe trainees. The training instructor’slow-key approach, though out of charac-ter, is by design. The academy’s basiccadet training, held July 1 through Aug.6, has always been conducted by cadets.Only recently have MTIs been included,serving as mentors to the cadre of cadets.

For the last two years, Air Force ReserveMTIs have played a significant role at BCT,helping prepare the cadre, nearly 1,000

strong, who in turn train the 1,400 basiccadet trainees. Last year eight of the nineMTIs were Reservists, and this year’s staffincluded three Reservists.

“Two years ago we started training thecadre and mentoring them on trainingtechniques,” said Master Sgt. JohnHinshaw, 433rd Training Squadron train-ing superintendent, Lackland Air ForceBase, Texas. “Our main mission here is tomentor and assist the cadet cadre in mil-itary training.”

Just three years ago, there were onlytwo MTIs working at BCT. One of themwas Master Sgt. John Coleman, directorof basic cadet training. He said havingonly two MTIs wasn’t working too well,so he went to Lackland AFB looking forsome help.

“I talked to the 433rd about gettingReservists here,” Sergeant Coleman said.“We now have one MTI with everysquadron. It’s come a long way. Thecadre learns a lot from them.”

For the Reserve MTIs, working withfuture officers is not something new. Partof their regular duties is to provide sup-port for ROTC summer encampments.

In addition to serving as cadre mentorsthroughout BCT, the instructors comeout to the academy for one week in Mayfor prep week. This is when they worksolely with the cadre, preparing cadetsfor their duties during BCT. The MTIsfocus on teaching training techniquessuch as drill and ceremony, dormarrangement, room inspection and coun-seling.

“We’re hands-on at Lackland (duringbasic military training), but here weassist and mentor the cadre,” SergeantHinshaw said. “If they have a question,they come to us. If you want maximumresults, this is the best way to go aboutit.”

Academy officials readily acknowl-edge the contributions Reservists bringto the basic cadet training.

Chaplain (Maj.) Peter McGuine, an individual mobilizationaugmentee assigned to the Air Force Academy, gives com-munion to Cadet trainee Katie Grieshop during a church serv-ice held in the field. Services are available for the traineestwo times per week.

Cadet Master Sgt. Becky Stone encourages basic cadet trainees as they low crawl during basic cadet training. Cadet Stone is oneof many upperclassmen who were mentored by military training instructors from the 433rd TS.

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“They are crucial to our entire opera-tion,” said Brig. Gen. Johnny A. Weida,commandant of cadets and commander,34th Training Wing, U.S. Air ForceAcademy, Colorado Springs, Colo. “Theybring tough and professional experienceand help show upperclassmen how totrain as true professionals. They helpshow the cadre how to be tough but pro-fessional.”

For the MTIs, there are similarities anddifferences between their roles in basiccadet training and basic military training.

“The similarity (in the training) is thatwe are helping people transition from acivilian to a military way of life,”Sergeant Hinshaw said. “These are thesame Nintendo-playing, Big Red-drink-ing kids who are coming out of highschool and enlisting in the military. All ofour training is designed for one thing:improving the future of the Air Force.”

The biggest difference is that the MTIsdo not deal directly with the academycadet trainees like they do with basic mil-itary trainees. Instead, they train junior-and senior-year cadets, who then areresponsible for training the cadets.

“It’s kind of hard to step back some-times, but it helps us in our own manage-ment skills,” Sergeant Hinshaw said.“They aren’t just learning from us, butwe are learning from them. We can bringsome skills back with us to Lackland. It’sa two-way street.”

Cadet trainees are divided into ninesquadrons. Each squadron is assigned anMTI who fills the role of section supervi-sor or training supervisor in charge ofapproximately 30 to 40 cadre membersand 120 to 150 basic cadets.

“It’s a good opportunity to come uphere and develop leadership and super-visory skills,” Sergeant Hinshaw said.

For members of the cadre, participat-ing in BCT satisfies part of their leader-ship requirements for attending theacademy. Beginning with the prep weekin May, they are able to gain insight andknowledge from the MTIs.

“It (prep week) was like getting prac-tice before we had to do it ourselves,”said Cadet 1st Lt. Bronwyn Oliver. “They(the MTIs) are always there for us. Theyare the ones who save us and help us out.Sergeant Hinshaw focuses on mentor-ship with the cadre. That helps us moreand, in turn, helps the basics more.”

For the MTIs, the cadet training pro-vides an opportunity to step out of theirtypical training role and into a manageri-al role.

“The MTI world at Lackland is verydirect,” said Tech. Sgt. Julie Begley of the433rd TS. “Here, everything is more indi-rect, with an emphasis on mentoring. It’smore of a management environment forus. We sit back and watch and listen howthe cadets handle personal issues and

training issues. It’s taught me a lot. I’vebecome a better NCO being here.”

For members of the cadre, beingallowed to run their squadrons withoutconstant criticism, yet having the MTIthere for advice if needed, helps in theirleadership development.

“Seeing the MTIs during prep weekgave us insight into how they work dayin and day out,” said Cadet Lt. Col.Christopher Franks. “Now they are more

like overseers, and we are like trainees.It’s opened my eyes to what it’s likebeing a training instructor.

“Sergeant Begley is very hands off. Shelet’s us run the program, but she’s thereif we need guidance. It’s our program,but she’s our mentor.”

While Sergeants Hinshaw and Begleyare both air reserve technicians with the433rd, Tech. Sgt. Thomas Perry is a tradi-tional Reservist with the squadron. Allthree MTIs are in their second year work-ing with the basic cadet training pro-gram.

Although Sergeant Perry said he isprobably on orders about six months ayear, the bulk of his experience is at BCT.

“This is my main opportunity to help

push flights,” Sergeant Perry said. “Mostof my experience is here. I enjoy itbecause it’s hands on (albeit with thecadre).”

Sergeant Perry understands thedemands that are put on the cadre.

“You have to step back a little. My jobis to mentor kids who are only two orthree years older than the kids they’retraining,” he said. “They have a reallyfull schedule. When we get them, theyare just finishing finals, and then theyhave to learn this new job. So gettingtheir attention is challenging. It’s soimportant that the cadre is involved togive them a taste of leadership, becausewhen they get in the operational AirForce, they are going to need it.”

As far as comparing basic cadet train-ing and basic military training, the MTIsfeel that they are equally rewarding.

“I look at it like this: My job is to takecivilians and make them Airmen,whether they are going to be officers orenlisted makes no difference,” SergeantPerry said.

“We all have a job to do, and I’m proudto have had a hand in it, whether atLackland or the academy. It’s an amazingtransition seeing them go from individu-als to team players.” !

(Sergeant Babin is assigned to the 926thFighter Wing public affairs office at NavalAir Station Joint Reserve Base New Orleans,La. He wrote this story while on assignmentfor Citizen Airman.)

Tech. Sgt. Julie Begley, an air reserve technician assigned to the 433rd TS, watches abasic cadet trainee crawl through an obstacle.

Tech. Sgt. Thomas Perry, a traditional Reservist assigned to the 433rd TS, stands infront of a group of basic cadet trainees.


(Editor’s note: With a 1.5-mile runaccounting for half of the total number ofpoints available on the Air Force’s new fit-ness program test, more and more Reservistsare incorporating running into their overallfitness program. As with any form of exer-cise, running, if done improperly, has thepotential to cause injuries. Also, to derivemaximum benefits from a regular runningprogram, there are some basic do’s and don’tsthat Reservists need to follow. To help preventinjuries and assist fellow Reservists in get-ting the most out of their running program,

Maj. (Dr.) Ashley B. Benjamin, an individ-ual mobilization augmentee assigned to the72nd Medical Group at Tinker Air ForceBase, Okla., answers some common questionsregarding running. In civilian life, Dr.Benjamin serves as a staff psychiatrist at theOklahoma City Veterans Affairs MedicalCenter and a clinical assistant professor withthe Department of Psychiatry and BehavioralSciences at the University of OklahomaHealth Sciences Center. Also, he served as agraduate assistant track coach and cross-country coach and has a master’s degree in

exercise science. The doctor said his primaryinterest in providing this information is notto help Reservists pass a once-a-year test, butrather to encourage them to adopt a morehealthy lifestyle that will last a lifetime.)

Q: Do I need to run to do well at run-ning?

A: No, other aerobic activities can leadto improvement. However, running isthe best way to boost running perform-ance. Actual running maximallyimproves your muscles’ ability to runfast, whereas general training improves

your heart’s capacity for maximal per-formance. The act of running is the mostspecific training you can do to achieve afaster time. However, you can increaseyour functional capacity through otheraerobic activities such as biking, swim-ming, running in the water, rowing orskiing. So, if you want to be the fastestrunner you can be, then a majority ofyour workouts should involve running.If you have limitations that preclude run-ning and want to improve without hurt-ing yourself, or you simply don’t enjoyrunning, then a cross-training regimen,that includes running every third work-out, ought to be satisfactory.

Q: Does running form matter?A: Absolutely. Running economy, or

the ability to translate your cardiovascu-lar and neuromuscular capacities intorunning performance, is also a factor ininjuries. Thus, “bad form” can result ininefficient running and potential injury.Three common examples include over-striding, improper arm carriage andexcessive vertical displacement.

Excessive stride lengths, not uncom-mon in people with long legs, result infoot placement beyond an imaginary linefrom the knee to the ground. This createsa braking action that can lead to both aslower performance as well as stress frac-ture injuries. Often, shorter, faster stridesare more efficient.

Many runners hold their arms toohigh, which can result in neck and upperback pain. Also, swinging the armsacross the body, seen more commonlyamong women, wastes valuable energy.Correcting this problem involves drop-ping your arms so the thumb passes nearthe hip and moving your arms forwardand backward without crossing an imag-inary centerline.

Also, vertical displacement, defined asup and down motion, wastes energyresulting in slower performance.Therefore, focus on moving forward andnot upward.

Q: Should I alter my training based onenvironmental factors?

A: Environmental factors can influencerunning performance as well as training.Ideal conditions include low altitude,low humidity, minimal wind and tem-peratures in the 55- to 70-degree range.Excessive wind can slow you down.Temperature and humidity extremes

increase the body’s demands to maintainhomeostasis, and, therefore, blood flowis diverted from the working muscles tothe skin.

Extreme environmental conditionsrequire altered training paces. Therefore,a workout during July or January whenrepeated in September may be achievedat a much faster pace with a lower heartrate. In other words, use perceived effortas a workout standard, especially onvery windy, hot or cold days.

Q: Is there an efficient way to train?Why am I not running faster eventhough I’m jogging three or four miles aday?

A: There are many forms of training,ranging from sprinting to long-distancerunning. Efficient training incorporatesthe principles of specificity and adapta-tion. The goal is to teach your body tocomfortably run at a pace that is similarto that of your 1.5-mile trial. Beginnerswill improve with fast walking and thenprogressing to slow jogging. However, asyou advance, running substantiallyslower than your race pace is of minimalbenefit in terms of maximizing yourspeed. Research suggests that the bestway to train is to run at the maximal paceyou can sustain for six minutes.Unfortunately, running a six-minute timetrial and then performing the math is notvery practical or enjoyable for the aver-age runner.

Therefore, the most time-efficient wayto train is to run at or slightly faster thanyour pace for the 1.5-mile run using run-ning intervals of 30 seconds and buildingup to as much as two to three minuteswith an equal amount of very easy jog-ging as a recovery. A simpler method toestablish workout intensity is to run atwhat feels like a “moderately hard” pace.After a few of these types of workouts,you’ll be amazed at how quickly yourbody will naturally run at a beneficialpace. For example, a running workoutmight consist of five minutes of easy jog-ging for a warm up and cool down witheight repetitions of 30 seconds hard fol-lowed by 30 seconds of recovery joggingperformed between the warm up andcool down. The total running time of thissample workout would be 18 minutes.This type of workout ensures that youwill maximize your training effect. If youare a novice to such training, start with

four repetitions and increase the numberof repetitions as your fitness improves.Try this type of workout once per weekor utilize these intervals once to twice aweek for a six-week period before yourphysical fitness test. This is not a work-out that you want to attempt on a dailybasis.

Slow long-distance runs of 30 to 60minutes can be helpful in terms ofweight maintenance, cardiovascular ben-efits and preparation for longer periodsof sustained performance. So, if yourtype of work involves hourly jaunts inwooded terrain, then adding a longerrun at a slower pace would be reason-able. However, if your objective is toimprove in the most time efficient man-ner, then the above repetitions are moretest specific.

Another important factor, believe it ornot, is your speed at shorter distances.Simply put, the faster you can run 100meters or 400 meters (one lap around thetrack), the easier it will be to sustain afaster 1.5-mile pace. So, adding a fewfive- to 10-second sprints with 60 to 90seconds of rest in between each sprintcan also be valuable. These strides aremerely faster than you are typically run-ning and should not be “all out” sprint-ing. Increase your velocity slowly as run-ning at faster speeds without adequatewarm-up or preparation will result ininjury!

Q: I always get injured when I run.What can I do about it?

A: It’s impossible to cover in thisforum the numerous reasons for injuries.However, there are some simple preven-tive techniques that target common dan-ger areas. You should initiate these exer-cises before you start a serious runningprogram. Four critical regions of specialconcern are the ankles, shins or front partof the lower legs, hamstrings or the mus-cles in the back of the upper legs andlower back.

Your ankles are the joints that initiallyabsorb the impact of the force of the con-crete being transferred up through yourknees, hips and lower back. A very sim-ple exercise to increase “kinestheticsense” or body awareness is to balanceon one leg. Do two repetitions of 30 sec-onds on each leg. When this becomeseasy, try it with your eyes closed! Youwill really feel your ankle working to

Do’s and don’ts for establishing a healthy training programBy Maj. (Dr.) Ashley B. Benjamin

More Air Force Reservistsare making running a

part of their overallfitness program.


maintain stability with this advancedversion of the exercise.

The key to preventing shin splints is tostrengthen your anterior lower leg mus-cles or the muscle group that comprisesthe front part of your lower legs. The bestsingle exercise is to sit on a chair or benchand lift your feet up and down slowlyabout 15 to 20 times two to three timesper week. As you get stronger, you mayincrease the resistance in order to makethe exercise more challenging.

Hamstring flexibility is very impor-tant, as running tends to shorten thisgroup of muscles. A very nice stretchinvolves lying on your back and attempt-ing to extend your leg with the aim ofstretching it perpendicular to theground. You can use a rope or towelplaced around your foot to create a gen-tle stretching effect. This exercise is bestperformed after each workout for 30 sec-onds with each leg.

Lower back strength and flexibility arealso crucial to warding off runninginjuries. Although there is plenty of“expert” advice on prevention of lowerback pain, there really is a dearth of gooddata on what works. Some recent studiesactually show that back extensionendurance may be the most correlatedfactor with prevention of back pain.Therefore, working on static strength byperforming static extensions while lyingoff of a table may be most beneficial forprevention of lower back pain. The otheroption would be to perform the so-called“superman” maneuver where you raiseyour upper body off the ground. Tryholding this position for 10 to 15 secondsand increase this time up to 30 to 60 sec-onds as you build endurance. Some sim-ple back-stretching exercises should fol-low these strengthening exercises.

Last, but not least, I cannot emphasizethe importance of a good pair of runningshoes, which account for your individualfoot-strike nuances. Also, running ongrass, trails or asphalt is less jarring tothe legs than concrete.

Q: Will any supplements, eating pat-terns or specialized drinks help me reachmy goal?

A: No, but they can deplete your pock-etbook! In all seriousness, longerendurance performances by elite athletesmay require some specialized adjust-ments. However, for most of us, eating a

balanced diet emphasizing fruits andvegetables and drinking six to eightglasses of liquids per day is all that youreally need.

Q: Often when I run, I get a pain in theright-hand side of my upper abdomen?What can I do about these “stitches” inmy side?

A: Recent research suggests thatabdominal stitches may be caused by thecounterbalance of your organs pullingone way and your diaphragm pulling theother. Therefore, lying down and raisingyour hips and legs above your body levelshould alleviate this problem. This, how-ever, is not practical in the middle of arun and may even look a little bizarre. Interms of prevention, an empty stomachalong with strong abdominal musclesmay be beneficial. However, during arun, the consensus is to change yourbreathing pattern, which typically coin-cides with a right-stride foot strike. Thus,altering your breathing pattern to corre-spond with your left foot might also help.

Q: What type of warm-up should I do?A: Research in this area is actually

quite sparse. And as a matter of fact,excessive static stretching of tight mus-cles prior to running can actually resultin injury. A simple active warm-up isbest. This means slowly adapting yourbody to the specific activity that primesboth your cardiovascular and muscu-loskeletal systems. Therefore, a slow

walk or jog is ample for most situations.Intense static stretching, where you holda position for 20 to 30 seconds, is mostbeneficial for prevention and enhancedflexibility after a workout.

Q: Does a good running performanceimply that I am fit and healthy?

A: This is a complicated question. Weneed to distinguish between the meaningof running performance, fitness andhealth. Achieving a better time on a 1.5-mile run means that you have improvedyour cardiovascular and running capaci-ties. Being fit, well, that may be a differ-ent question. Everyone in the runningcommunity knows the joke about therunner who arrives at the family picnicafter running 10 miles. Everyone isimpressed until the spouse asks the run-ner to open the pickle jar, which he or sheis unable to do.

Fitness includes overall upper andlower body muscle endurance, strengthand flexibility, which running itself doesnot provide. Also, training only for run-ning and or push-ups and sit-ups mayresult in overuse imbalances or injury.Only a general fitness program utilizingcardiovascular, strengthening and flexi-bility exercises can provide the healthiestcombination of fitness.

Good health includes general fitness,proper nutrition, appropriate weightmaintenance, and good lipid and bloodpressure control. In addition, we nowknow that excessive emotional stress canhave many negative physical conse-quences. Therefore, “emotional wellbeing,” or the ability to cope appropriate-ly with life’s stressors, is also crucial toyour overall vigor. Implicit in this defini-tion is the avoidance of maladaptivebehaviors such as gambling, inappropri-ate substances such as tobacco or illicit orinappropriate drugs, or excessiveamounts of alcohol or caffeine. These willfail as coping strategies.

Your quest to improve your runningperformance should be a part of a gener-al fitness program, which in turn shouldbe a component of an overall individual-ized lifestyle philosophy. !

(Lt. Col. (Dr.) Daniel Kulund, developer ofthe Air Force Total Force fitness package,contributed to this story. Also, informationfor this story was taken from ResearchRunning News (www.rrnews.com), editedby Owen Anderson, Ph.D.)

Using proper technique and having agood pair of running shoes can decreasethe potential for injury while running.

In a move designed to bettertake care of the families of mili-tary members who are killed or

who suffer traumatic injuries, bene-fits provided through theServicemembers’ Group LifeInsurance program automaticallyincreased effective Sept. 1.

The $82 billion supplemental leg-islation President Bush signed intolaw May 11 raised maximum SGLIcoverage from $250,000 to $400,000and provided payouts of up to$100,000 for people with traumaticinjuries. The increased SGLI cover-age took effect Sept. 1, and the so-called “traumatic SGLI” benefit willbegin Dec. 1.

“If you were serving on activeduty or were a participating member of the Air Force Reserveor Air National Guard on Sept. 1, 2005, you are automaticallycovered to $400,000, even if you previously declined or electedlesser or no coverage,” said Lt. Col. Deborah Divich, deputychief of the Military Personnel Division at Air Force ReserveCommand headquarters, Robins Air Force Base, Ga.

Colonel Divich said now is a good time for Reservists toreview their SGLI beneficiary designation to make sure theinformation is correct.

“Your previous SGLI beneficiary designations remain ineffect and in the same proportions until you make a new bene-ficiary designation,” she said. “If your current SGLI beneficiarydesignation is correct and you choose to retain the maximumSGLI $400,000 coverage, you do not need to take any action.”

Military members opting to maintain the maximum SGLIcoverage will see their monthly premiums increase from $16.25to $26, based on the rate of 6.5 cents per $1,000 of insurancecoverage. The traumatic SGLI benefit will be rolled into thebasic SGLI program and will likely cost about $1 a month, saidStephen Wurtz, deputy assistant director for insurance for theDepartment of Veterans Affairs. The VA oversees and controlsthe SGLI program.

“Deciding whether to purchase $400,000 worth of insurancethat covers you in peace and war for $26 a month is really apretty easy decision to make,” said Maj. Gen. David E. Tanzi,AFRC vice commander. “I realize there are a number of thingscompeting for a family’s dollars, but when you think of whatthis money could do for a family in the tragic event of a mem-ber passing, this is really a no-brainer. I would highly encour-age every member of AFRC to take advantage of this inexpen-sive, yet very important, tool in family financial planning.”

“Today’s utilization of reserve forces in the global war on ter-

ror is unprecedented,” said ChiefMaster Sgt. Jackson A. Winsett,AFRC’s command chief master ser-geant. “We may be needed any-where at any time and placed inharm’s way. In that vein, I ask thateach enlisted member of the com-mand closely review this tremen-dous benefit opportunity.

“You have the responsibility toensure your loved ones are given agreater chance for success in theevent of your death. I’ve asked eachfirst sergeant and command chiefmaster sergeant to counsel allenlisted members who decline cov-erage provided by SGLI. I view 6.5cents for $1,000 of coverage as abargain and a must-have item. This

is a critical matter that deserves your immediate and personalattention — you owe this benefit to your loved ones.”

Although it is discouraged by senior leaders, members want-ing to decline or elect less than maximum coverage should visittheir unit’s commander support staff, base military personnelflight or, if deployed, their personnel for contingency operationteam and complete a new SGLV Form 8286. Troops withdependents must get their spouse’s approval to purchase lessthan the full amount of coverage. In the case of people who arenot married, designated beneficiaries will receive notice whenmilitary members purchase less than the maximum coverage.

The legislation signed by President Bush in May directs thatboth increased SGLI and traumatic SGLI benefits are retroac-tive to Oct. 7, 2001. Traumatic SGLI benefits are retroactive fortroops who have lost limbs, eyesight or speech or receivedother traumatic injuries as a direct result of their participationin Operation Iraqi Freedom or Operation Enduring Freedom.The benefit does not apply to people suffering from disease.

The retroactive coverage increase is payable as a result ofdeath in either operation or under other conditions prescribedby the secretary of defense, Mr. Wurtz said. While theseexpanded benefits will be provided retroactively, affected ser-vicemembers won’t be charged retroactive payments, he said.

The new traumatic SGLI benefit is designed to provide “aquick infusion of cash” for cash-strapped families of troopsrecuperating from traumatic injuries received in the line ofduty, Mr. Wurtz said. Compensation will range from $25,000 to$100,000 and is designed to help families of severely woundedtroops leave their homes and jobs to be with their loved onesduring recovery.

More information is available from unit commander supportstaffs or base military personnel flights. !

Are You Covered?Increased life insurance benefits available for military members

By Bo Joyner

“I REALIZE THERE ARE A NUMBER OF

THINGS COMPETING FOR A FAMILY’S

DOLLARS, BUT WHEN YOU THINK OF WHAT

THIS MONEY COULD DO FOR A FAMILY IN

THE TRAGIC EVENT OF A MEMBER

PASSING, THIS IS REALLY A NO-BRAINER.”

MAJ. GEN. DAVID E. TANZI,

AFRC VICE COMMANDER


The air expeditionary force is runninghead-on into the Future Total Force asthe number of Reservists serving longer

tours at points across the globe grows and thoseserving gain experience and credibility from thejourney.

To that end, Citizen Airmen played a large rolethis summer in keeping operations at Sather AirBase moving. The base, home of the 447th AirExpeditionary Group, is located southwest ofBaghdad. Its 800-plus people are responsible formoving cargo and troops into and out of the Iraqitheater.

Sustaining that effort from May throughSeptember was a leadership cadre rife withReservists. Master Sgt. Gene Peterson served asthe group’s first sergeant during that timeframe.He chose to leave his job as a quality assuranceinspector for aircraft at Randolph Air Force Base,Texas, to deploy to Sather.

Sergeant Peterson said the drive to providesomething that’s needed at the base — leadership— motivated him to volunteer for the assignment.

“I can get along with a fence,” the 13-year

A C-130 from the 908th Airlift Wing, Maxwell Air Force Base, Ala., takesoff from Sather Air Base in Iraq. During the summer, Air Force Reservistsfrom around the country played a key role in keeping operations at thebase, located southwest of Baghdad, moving.

28 CITIZEN AIRMAN

Reservist joked, talking about his peopleskills. “I also knew I could help peoplecope with the austere conditions. I want-ed to help steer people in the right direc-tion.”

When Sergeant Peterson arrived forhis 120-day tour, he was faced with sev-eral challenges, among them rebuildingthe base’s tent city after a bad storm anddealing with the unpopular issue ofmandatory physical training gear wear.He said aside from having to dodge mor-

tar attacks, life at Sather was what heexpected.

“I wasn’t blind to any of the issues,” hesaid.

Recently, the new tents finished goingup. PT gear wear became mandatory forAirmen Oct. 1.

While the shirt took care of tents andshorts, issues of command took centerstage for group commander and AirForce Reservist Col. Dan Kornacki.Almost daily, a VIP stood on his

doorstep. The colonel’s guest list includ-ed the secretary of defense, attorney gen-eral and secretary of state. It also includ-ed prime ministers and politicians fromcoalition countries as well as a litany ofsupport people who work to continuethe process of rebuilding Iraq.

Most VIPs pass through the group’sheadquarters building — the “GlassHouse” — on their way to somewhereelse in Iraq. One day, the prime ministerof Australia bumped into the attorney

“This is the real stuff,” said Reserve Tech. Sgt. Dan Olds,assigned to the 302nd Airlift Wing, Peterson AFB, Colo., ashe helped unload 17 pallets of supplies from a Mississippi

Air National Guard C-17 at Sather this summer.

Master Sgt. Gene Peterson (center) served as the 447th Air Expeditionary Group first sergeant during a 120-day deployment thissummer. The Reservist from the 433rd Airlift Wing, Lackland AFB, Texas, is shown here visiting with Airman First Class NicoleGonzalez and Tech. Sgt. Mike Gray from the group’s civil engineer readiness office. Sergeant Peterson helped his troops deal withthe austere conditions and tried to “steer people in the right direction” at Sather.

OCTOBER 2005 29


general of the United States.That’s not the start of a joke.It happened. Colonel Kornacki was

there.“When he introduced himself as ‘the

attorney general of the United States,’ Ijust went, ‘Wham!’ This is the guy! That’swhen it was the most significant for me,”the 15-year Citizen Airman said.

Aside from taking care of the VIPs,Colonel Kornacki said that during hisdeployment he also saw a need to getcontrol of his airfield and clean up vehi-cle traffic on his flight line. There wasalso the issue of rebuilding tent city.Fortunately, he said, his people camethrough on all accounts.

“Our people put the mission above allelse. That was a real blessing,” he said.

In addition to command and control,Reservists played other roles in keepingthe air expeditionary group strong. Capt.James Ross, for instance, wanted peopleto be cool. Not in the Arthur Fonzerellithumbs-up, leather jacket sort of way.Rather, he wanted to keep flight lineworkers cool while they loaded andunloaded equipment.

To that end, Captain Ross and a teamof Airmen experimented with clothingand equipment, including a self-coolingvest, to lower the 150-degree-plus tem-peratures experienced behind C-130 air-craft. The experiment continued even ashis rotation ended, but the bioenviron-mental engineer did advance the cause.

“It’s a good investment, especially inBaghdad,” Captain Ross said. “The vests

are affordable, and if they allow peopleto do just one extra engines-runningoffload, they will pay for themselves.”

Meanwhile, a Reservist from ColoradoSprings helped Airmen, Soldiers, Sailorsand Marines get their first sniff ofBaghdad when they touched down.

Senior Airman Kristina Marshall, anaerial porter assigned to the 447th AirExpeditionary Group in Baghdad, hasseen enough of them to know. At lastcount, more than 130,000 people on 7,600missions have flown into or out of Sather.

The Reservist takes it all in stride.“It’s motivating to remind yourself you

are helping people,” Airman Marshallsaid. “We got picked to work this rotationfor a reason. That means something.”

Another Reservist who served a 120-

day tour at Sather was Master Sgt. Christopher Sayre. The firstsergeant, who deployed from the 934th Airlift Wing atMinneapolis-St. Paul International Airport Air Reserve Station,Minn., said he volunteered for the assignment because this wasa place where he could make a difference.

Sergeant Sayre said none of his active-duty first sergeant col-leagues questioned his status or credentials.

“I felt like an equal,” he said. “I had as much experience asthey did, so we could sit and talk about the issues. I didn’t feellike anyone was ‘out of my league.’”

Sergeant Sayre said the 120-day rotation served as an amaz-ing training tool.

“I never feel like there’s enough time to do the things weneed to do on drill weekends,” he said. “This (deployment)gave us more experience.”

As the air expeditionary force integrates with the FutureTotal Force, opportunities abound for Air Force Reservists,Sergeant Peterson said. It’s not always a smooth road, he said,but the ride is fun.

“The deployment was like a car on a bumpy road — you hadto slow down to make the right decisions,” he said. “When youdid, you reaped the benefits.

“I see Reservists taking a bigger role over time, because we’renot looked at as Reservists. In fact, most people in the fightdon’t care. Being here for 120 days puts you on the same sheetof music as the active duty-folks, and that’s what matters.” !

Senior Airman Kristina Marshall, a Reservist from the 39th AerialPort Squadron, Peterson AFB, Colo., has been extremely busy dur-ing her deployment to Sather. At last count, more than 130,000people on 7,600 missions have flown into or out of the base.

Conducting self-initiated experiments on protectiveclothing designed to keep flight line personnel coolin extreme heat conditions, bioenvironmental engi-neer Capt. James Ross (left) and expeditionarylogistics readiness squadron commander Lt. Col.Tom Sadlo check the ambient air temperature onthe Sather Air Base tarmac. It registered 115degrees fahrenheit.

Rebuilding the tent city at Sather AB was atop priority this summer. Here, Airmen

assigned to the 447th ExpeditionaryCivil Engineer Squadron tight-

en the frame on a newtent.

Reservists fly to aid of Hurricane Katrina victims

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