Outtakes, episode 6 / Park Run

Once again solo because mini decided to have 2nd/3rd/4th Christmas with family. Who can blame her.

First, a win. My short disciples asked if I could be with them every weekend. I declined.

Then, a huge fail. During the craft section of our lesson, a seemingly simple 3 minute video resulted in tears and frustration. Apparently, origami is not for the faint of heart. Or fingers. The instructions were simple: transform a 5×5 paper into a shield. I wanted a sword. My adult helper not only understood the instructions but deftly moved her hands across the paper until a shield was born from the ashes. Tada! Me? Well, I got about halfway then repeatedly asked for a replay of the sequence 3x until they gave up on me. No shield for me. My littlest charge’s eyes began to leak. I silently pleaded with the adult helper to make another shield as quickly as possible, which she produced with little fanfare, stopping the tears in their tracks. But not before we requested tissue to dry them.

The morning ended with treasure box and skittles. Crisis averted. No more origami. Ever.

As for running –

Some time ago, Brooks created this awesome idea called park run. Cities adopted it, finding locations to host a Saturday morning 5k. It became a thing. There are challenges, such as running a park run in every state, running the same course with the exact same time 2x, etc. Some of the challenges are silly, others are difficult. Lucky for me, my community adopted it. I registered immediately, then proceeded to never attend for more than a year. PhD life.

Finally, right before the end of 2025, I attended the final run of the year. Hooked! Great course, no frills, no water stops, less than 75 people, minimal hills. It was awesome!

New Year’s Day 2026, I ran the first park run of the year. Another amazing run! And faster than my previous run.

I’m incredibly grateful I stay in 5k shape year-round. Although I love hearing how others are beginning couch to 5k plans or getting restarted with a running routine, the last few years have not been great for my 365 day conditioning. From knee to feet to hip, it has been tough to stay healthy for more than a few months. In 2025, I was out for the first 3 months. Same in 2024. 2026? If the first run was any indication, this is my year.

No plans on the horizon. I think my half marathon ship has sailed. I ran 10! I once thought I wanted to run a marathon, but heavy mileage breaks down my body so quickly. Right now, I’m happy with my 2-a-day workouts (run+strength). I have been focusing on 1-rep max workouts which is fun! We’ll see what happens…

Stay tuned!

_____________________

I ask you –

Have you tried a park run?

(The post Outtakes, episode 6 / Park Run first appeared here at Running on Fumes.)

Let’s get this straight

In the Navy, Sailors and their families would have an entire conniption at having to go more than 12 hours without constant contact via phone service. But people will pay hundreds of dollars for a cruise with the same cell service restrictions.

Here, at Running on Fumes, you may be wondering if there is really any running-related content. Indeed there is. Occasionally, I post on social media. I try to anyway. No fear. I do still lace up my running shoes. I still run. I still love it. Even if you don’t hear about it as much. Which you’re probably thankful for.

Exercise tip. Walk everywhere. Walk when you can. Walk when you don’t want to. Walking is the most underrated form of exercise. Much research has been done on muscle degradation due to sitting. Move. Your. Body. Just stand up! And walk.

Final thought. Worry is the 3rd cousin of patience, who should have been told to stop long ago yet everyone allows the bad behavior because that’s “just how it is.” Apart from the Navy comment, nothing is “just…” anything. Habits can be positive or negative. It’s your choice.

_____________________

I ask you –

Is there something you need to straighten out?

(The post Let’s get this straight first appeared here at Running on Fumes.)

2025 in Numbers

I cannot believe this is the final post of 2025. Absolutely insane. I’m reminded of this time last year, when I knew I would soon begin the research data portion of my PhD, both excited and terrified. What a ride. 2025 was amazing.

The word of the year was anew. Truly I encountered several new experiences and I feel I emerged anew. 2026’s word of the year is arise. Arise to age 40, arise to whatever calling I’m compelled to try, arise mentally and physically. Arise.

Rack & Stack

# of miles run – 321.1 (not bad considering I was injured Jan-early Mar)

# of average miles run – 6.21/week (post-recovery miles, too)

# of hours spent working out – 7 hrs, 48 mins/month (proud of this one!)

# of tries to complete a PhD – 1 (one and only 1!)

# of mental health appointments – 17 (some months were tough and required extra attention)

# of hours spent playing volleyball – 24 hrs, 35 mins (is this excessive?)

# of Team of the Quarter awards – 2 (that’s 50%!)

Final Thoughts

I make light of most situations, but 2025 was difficult. I’m incredibly blessed to be called Dr. However, it wasn’t an easy win. I was honored to be part of leading a winning team. Yet I struggled with my own feelings surrounding what I mistakenly thought was not good enough. I’ve learned some new tricks and I’ve tried to dismiss the outdated ones. All in all, twas a great year because I can say it is over and because a new one has arrived.

As have I. Arise.

_____________________

I ask you –

What is your word of the new year? Or resolution if you enjoy this?

(The post 2025 in Numbers first appeared here at Running on Fumes.)

Sips and Cigs

Any time I see someone smoking a cigarette, I think to myself they must be rich. Have you seen those prices? Only an addict would pay $10+ per pack of cigarettes. Rich folks.

Do the commercials still exist where they state that if you forgo your daily coffee, then you’ll save $200 per month? Let’s do some math.

Cigarettes: $10/pack, avg smoker smokes 1 pack/2 days. 7 days/wk, 3.5 packs/wk = $35.

Coffee: $6/coffee, 1 coffee/day, 7/wk = $36.

Basic math would show you the two habits are roughly equal. Health wise, not so much.

Another way to put it is this: (stolen from a meme) If I see someone at a movie theater with candy, popcorn, and a drink, they must be a drug dealer because there is no real excuse for that type of money.

Thought Break –

Certified!

The relevance of the above photos fit directly into the title.

I had been trying to attend this course for months, but work things continued to pop up each time I registered. This was the final course available in 2025. Done!
As a regular electrolyte drinker, I thought I would enjoy LMNT (pronounced element or elementy). Others had flavored options while I had the unflavored one. Holy salt cow. It was if I took a drink from the ocean. No thanks. I’ll stick with my XTEND.

Landing the Plane

Recently, my team somehow ended up in possession of a “gently used” vape. With nearly a full battery and approximately half of the liquid contents, I wasn’t sure what to do. We have signage regarding not throwing away batteries, electronic cigarettes, etc. so I knew that much. Google helped me none. When I contacted safety, it became a nuclear issue. And that’s the story of how I became responsible for a new safety policy. Not responsible for the design, but responsible for the reason. Sorry, everyone, I don’t know anything about these things.

_____________________

I ask you –

What are your thoughts on the cost of cigarettes?

(The post Sips and Cigs first appeared here at Running on Fumes.)

Resetting the Standard

Is hard. (courtesy of my Muse’s mind)

The pressure on the defending champion is unimaginable. Unless you’ve been the defender. Back-to-back wins, to continue being the best…well, sometimes it is impossible.

Leaders are responsible for setting the standard, communicating the standard, and leading others to accomplish the standard.

Then, there’s feedback. Or evaluation, appraisal, whatever new age terminology we’re using at the time. A period of self-reflection, a give-and-take on what’s working and what’s not. Some prefer numerical feedback, for example, on a scale of 1 to 10. Others prefer the paragraphical feedback, either via a list or some other structured narration of the best and worst.

This all sounds simple. Set standard, evaluate, give feedback. Done!

What’s being forgotten? Answer: feelings, interpersonal relationships, and humans being human. No surprise. So every time humans act like humans, the process is substantially more difficult. Evaluating behavior is not numerical nor is it narrative. Yet leaders are expected to do so. With a smile. Guess what? It gets harder every time, which is why resetting the standard is often a burdensome (and worthy) process easily relegated to the back burner. Because it is not fun. Because it is time-consuming. Because it is lonely. But none of these reasons is a valid one to give up on it.

What’s more telling than anything I’ve written here? How one accepts the feedback. And that, my dear, is a you problem.

_____________________

I ask you –

What is your preferred evaluation style?

(The post Resetting the Standard first appeared here at Running on Fumes.)

I know I just said rest…

Two weeks ago, I completed a 5-week baseline workout plan via Garmin. So much for your last post on rest.

Last week, I began another 5-week series of workouts destined to test my overall strength and grit. Unrelated, I’ve seen the word grit mentioned no less than 3x at work in as many days. Maybe it’s making a comeback?

Results so far indicate I’m vertically challenged, probably don’t eat enough to power said workouts, and are overall incredibly difficult.

As evidence, here is a collection of whackadoo hairstyles I’ve implemented lately –

Alas, the running continues, even with weather fluctuations and holidays. I average 2.5-3.5 miles per run. Nothing fancy, just basic movement. Alongside the strength plan, I aim for several runs/week but sometimes I only get a single or double. Meh.

As tomorrow is Thanksgiving, at the moment I have plans to run a 5k with a local group. But those plans belong to today me. Not the me who has to wake up tomorrow, get dressed, eat, and brave whatever weather is in store. Maybe I’m still resting.

_____________________

I ask you –

Will you be partaking in the Thanksgiving Day 5k tradition?

(The post I know I just said rest… first appeared here at Running on Fumes.)

(Hope)ful

“Hope is not a strategy”. – from a recent leadership perspective on how to deal with inaction.

Photo by Lynnelle Richardson on Pexels.com

This one hit home. Because how many times have we said “Well, I hope it works out!” or, my favorite, “I hope you get better.” There’s nothing wrong with hope; in fact, it’s a tenant of faith. However, relegating hope to a place where it has no action is ludicrous. Please continue to use it to express sorrow or a place-filler for condolences (although much more can be said on this topic). But stop relying on hope to make a decision or, equally important, to lead others.

Early on, in this furlough period, I began a list of “wins”, the little things my team was able to accomplish. Some may say the little wins were nothing short of doing their job, but I wanted stories to tell later when the significance of them being there was overshadowed by other things, “more crucial things”. 43+ days later, when I re-read the older accomplishments, I feel more than pride. This time is the epitome of resilient. They keep showing up. They keep smiling. They keep trying to improve and help others. And they’re doing it without a paycheck in sight.

My pride, if there ever was any, is nonexistent. I have asked others for money, gift cards, and groceries for my team. I have driven through food pantries and visited the Salvation Army. I have donated my time to ensure they have what is needed to help them and their families survive. Many still refuse to ask for help. Others pour their time and energy into locating resources for my team. They offer tissues and a shoulder to cry on when it becomes overwhelming. These people are heroes.

hope in life’s changes

Each morning, I hope for a change in the furlough status. For 43 days, that hope has not come to fruition. So, I do what I have to do to keep them afloat, from a quick game of badminton to flexing schedules for carpools. If you’d told me this was what leadership looked like, it is not that I would not have believed you, but I would think I may do things differently. Wrong again. We never know how we will truly act or react until the moment comes to pass. And here we are.

Hope did not lead me to action, but it softened the blow of no change. I still have hope. However, all I now hope for is help – for them, for me, for all who are struggling.

_____________________

I ask you –

What does hope mean to you?

(The post (Hope)ful first appeared here at Running on Fumes.)

Allow me to inform you –

Credit: IG, errantscience.com

I found this stupid funny meme that said something along the lines of an airline PA system asking for a doctor to help someone write a 500-word abstract in less than 5 minutes, ending with…finally, I’m the doctor they need! Paraphrasing obviously. The meme disappeared before I could screen grab it so now you’re stuck with my pathetic recall. But you get the idea!

In all seriousness, this is a tough time. I’ve been officially furloughed but with excepted service for 31 days at the time of this writing (more by the time you read this). This means I go to work everyday for no immediate pay. Sure, I’ll get back pay when it’s all said and done but my immediate needs are burdensome – things like buying groceries and putting gas in my car. More than me, I lead a team of 7 excepted employees and 9 furloughed employees who are feeling the immediate pain of this situation. They work for hourly pay and may not have a savings account to rely on. They have families to feed. They need gas to fill their vehicles to drive to the job that isn’t paying them.

I think the most common misconception is overlooking the government shutdown as something where people may think ‘I don’t know anyone affected by it.’ You know me. And I know hundreds of others who are affected. These people are my team, my friends, my coworkers.

I work in fitness which, if anyone stays updated, has taken a front row seat to nearly all other updates, changes, and restructuring in the military. This means we are more important than ever in creating, building, and sustaining a “fit to fight” military workforce. I’m not personally opposed to the changes in the standards as I have nearly always understood why a fit military is imperative to success. It’s also imperative to a healthy, long life with your family and friends. This may sound callous but please hear my heart when I ask how many overweight people have you met who lived past 70? Do your own research. Maybe you don’t care to live past 70, but I guarantee there’s someone in your life who does.

The fitness background I’ve mentioned gives you context to why excepted service is important even during a government shutdown. The military continue to serve, paycheck or not. Therefore, my team must be available to serve them. It’s more than opening the doors to a building each day. It is ensuring they have the testing supplies available, can continue to self-improve, and, some would say equally important, building morale.

You see, fitness isn’t just working out. For some, it is therapy. For some, it is the only thing between depression and suicide. Maybe that sounds dramatic, but I can assure you it is not. The benefits of exercise surpass nearly every known disease and have the power to reverse it. True story. So for anyone doubting the importance of fitness in today, tomorrow, and next year’s world, there is statistical evidence of its importance.

The U.S. needs people who do the work I do. It needs people who do the work my team does. I am no one without them. And they deserve paychecks to support the military and their own families. The next time you vote, the next time you consider who the shutdown affects, please think of me. Please think of the single mom who shows up everyday at 0445 to help others improve their fitness levels so they can be fit to fight. Today, the only fight I want to have is the one where every employee is paid to do the job they took an oath to obtain. These federal employees did. I did. But somehow it feels forgotten.

________________

I ask you –

Did you know over 300,000 federal employees are working without a paycheck during this government shutdown?

Do you know who is still receiving a check? Be informed.

(The post Allow me to inform you – first appeared here at Running on Fumes.)

Running from Zombies

If I’ve learned anything during this furlough, it is to take it slower. Much slower. But not too slow because I just can’t.

A run collection

For weeks, I have been doing two-a-day workouts and I’m feeling the best I ever have. That’s not taking it slow, Kel. In other ways, I have been giving endless grace. The first week of the furlough, admittedly, I was angry. Angry we had gotten to this point. Anger directed at everyone around me. But soon I realized anger wasn’t getting me anywhere. Now, and since, I’ve been in a numb sense of acceptance. I do not like this situation. I still battle anger and disappointment. But I’m humbled every single day by a team of few who continue to show up. And it’s what they deserve from me.

the team

You don’t know what ya got til it’s gone. Oh, but I did know. I would have rather never experienced it. Despite the furlough, the show must go on. Despite taking a massive manpower hit, the expectation to deliver is still there. Thankfully, with the help of dozens of volunteers and a killer core team, we executed the 2025 Zombie Run 5k of over 300 participants. To say I was stressed was an understatement. But they did it.

I think I could outrun the politicians, or zombies, in charge of bureaucratic decision-making. But a nice right hook to the jaw might be more fun. Well deserved.

________________

I ask you –

In a run with a zombie, would you win?

(The post Running from Zombies first appeared here at Running on Fumes.)

How long…?

How long before the NFL bans any helmet to helmet contact, specifically the jovial nod/tap between players? Guess TBI has only one cause.

39 years: how long it took me to commit to placing stickers in a notebook.

How long before I’m famous for my humor and clever remarks? Answer: not long at all! I was privileged to introduce Mike Super for an Air Force Live event. Mini and I really enjoyed the show, received a t-shirt, and got to take photos with the greatest magician/illusionist I’ve ever seen.

How long can I keep up with these two-a-day workouts? Answer. As of this writing, almost the entirety of October! Nothing like a furlough to remind you that you’re capable of hard things.

_________________

I ask you –

Question and answer: how long (fill in the blank).

(The post How long…? first appeared here at Running on Fumes.)