The heat is most definitely on

Title inspiration: every July, we host a 5k titled The Heat is On. Fortunately, for the last several years, it has not been above 90° at the start time. Misleading? Maybe. Appreciated? Absolutely!

Fast forward to today, we’re on day 22? 23? of consecutive days over 100°. It doesn’t best the record 100 days in 2011, but I’m not really interested in setting any records for heat. In fact, I have developed a new heat illness symptom that my doctor wasn’t pleased with. Shade, under 85°, stay dry and cool. Considering I have the Hotter’n Hell in a few days, this might prove challenging. Always winging it.

even the squirrels seek a cool spot of concrete

Let’s switch lanes here –

The other morning, Mini shared how she believes the Titanic sinking was a conspiracy. Pretty sure my eyes lit up like a Christmas tree – I love me a good conspiracy! Her theory needs some finessing, but the fact she came up with it was insightful and fascinating.

In other news, I’m secretly thinking of ways I can exploit her conspiracy tendencies. Maybe she’ll join me in the moon landing conspiracy. I’ll give her a few years to come around.

____________________________

I ask you –

What conspiracy interests you the most?

How many days will this heat wave continue? Please let it be only a few more.

(The post The heat is most definitely on first appeared here at Running on Fumes.)

Cooperation: necessary

The mental prompt: I was walking behind a woman while grocery shopping. Her shirt said something about supporting those seeking organ transplants.

The mental reaction: How angry would I be if I saw the recipient of one of my organs smoking, chronically eating unwell, and/or not exercising?

Answer: I would be livid. How dare someone take my free gift and not treat it like a priceless artifact.

Disclosure: I don’t know how often this happens but with morbidity and obesity rates what they are, I would not be surprised.

Let’s just do better, ok?

Not one to skimp on the “find some random crap to do every day”, I noticed my hips getting tighter. Could it be getting older? Could it be my running regimen, or lack thereof? Could it be the strength training splits? Maybe it’s Maybelline. I have zero idea, but, in an effort to mitigate the effects, I started stretching a bit more.

The forward fold really sucks. You won’t find me saying how much I love it, because I would be lying. Why not add a yoga block to the stretch to make it even tougher and more loathsome? Sure, why not. Yet the results cannot be denied. It hurts so good! The hips don’t lie. If only everyone could truly appreciate how funny I am.

____________________________

I ask you –

What’s your idea of a fun time? Tell me it, too, is learning a new stretch and repeating it daily until the muscle cooperates.

(The post Cooperation: necessary first appeared here at Running on Fumes.)

Maybe I’m a Toys”R” Us Kid

As part of a leadership engagement cohort, with 12 other fabulous leading role models, one of the recent assignments was to reevaluate my individual development plan (or IDP). Might I digress for just a moment to say everyone should attend some kind of cohort of people striving to be their best. In 4 weeks, there’s been crying, laughing, cursing, and complaining. I highly recommend it!

Focus, Kel.

As a government civilian, having an approved IDP is just one of the many requirements. It is even a requirement for my team, most of whom are paid from a different pot of money yet also considered government employees. I know many people think an IDP is a colossal waste of time, that no one looks at them, and less take them seriously. Not I. I enjoy going over it with my employees as it provides a snapshot of their future plans, goals, and aspirations.

Between 2020 and 2024, my long-term goal was a PhD. In 2025, I moved it to the short term section. Now? I have a few blanks to fill.

What do I want to be when I grow up?

I love asking this question to transitioning service members, soon-to-be retirees, and anyone else on the cusp of life choices. I love how it implies we’re all growing up, and we have a vast world of options to explore. Because we do!

So I asked myself what do I want to be when I grow up? And a list developed.

1. Teach. I adore education and academia. I love to learn. I’d go back to college tomorrow.

2. There’s a specific job I look up from time to time. It’s a position I accidentally stumbled upon many years ago, but knew it was not the opportunity for me then. It won’t be an opportunity for several more years because it requires deployment cycles, travel, and a move. But it gets my heart beating overtime when I see it. I get that excited rush contemplating what it could do for my career, my mental health, and definitely my physical presence. Introducing the Fit Boss, and its fun equivalent, the Fun Boss. These are real titles. These roles assign you to a Navy big deck and send you out with 3,000 of your closest friends to maintain fitness, health, and MWR-related activities and requirements while deployed. One day, I’ll be a Fit Boss.

3. Entrepreneur. I want to open a running store / coffee house / bakery. I recognize these ideas may not align; however, tis my dream.

I’ll keep adding as I see fit, as my interests change, and/or as life gets more life-ier. Who knows. Maybe there’s an opportunity for a Fit Boss Coach Baker.

____________________________

I ask you –

Tell me – what do you want to be when you grow up?

(The post Maybe I’m a Toys”R” Us Kid first appeared here at Running on Fumes.)

July Recap!

A recent commander’s call resulted in the following phrase: Rise to expectations, fall to discipline. I saw many head-nods in the crowd, but I didn’t exactly understand what the phrase meant. It sounded pretty catchy. Indeed, I went looking.

Turns out, some Greek dude named Archilochus stated, “We don’t rise to the level of our expectations, we fall to the level of our training”. Same, same. Essentially, our daily behaviors are more meaningful to producing change than a one-off situation or experience.

Which is the perfect segue for this post! Ta-da!

If only you could understand how many times I change post titles, words, captions, and questions, this might not be surprising. Why, thank you, Word Press, for acknowledging my skills!

According to Strava, I missed 2 days in July, but I don’t recall the circumstances surrounding it. I swear I didn’t miss any days. Oh well.

In other news, and I know I touched on it before, but I had a helluva 5-week training cycle!

I was able to update my benchmarks for all 4 lifts. Amazing what discipline does in 9 months. But I also must give credit where credit is due. The creatine makes a huge difference. The fog has lifted, my strength performance has improved (as evidenced by the PRs), and, overall, I feel like me. Sure, the words don’t always come to me, but I’m learning to give myself some much-needed grace.

____________________________

I ask you –

How was your July?

(The post July Recap! first appeared here at Running on Fumes.)

REPOST! Still Talking About Standards

While on a much-needed island vacation, I’ll be sharing some older posts. The post below was originally published February 3, 2025. At this moment, I’m probably basking unashamedly on the beach with a cup of coffee. Hope you’re having a wonderful day, as well!

I think there is some confusion regarding the (soon to be released) updated Air Force fitness standards, specifically the acclimatization period, indicated by the unprofessional eye roll I exhibited when someone said they were instructed to provide feedback once the standards are released. Might be a little late for feedback. It sounded as if the person thought the acclimatization period was for the new standards to acclimate to them. No, no. The acclimatization period is for you to adapt to the standard.

One must understand fitness waits for no one. And if you don’t get onboard now, you will be left behind. The fact that each military member has between 6-12 months to “acclimate” is extremely generous. Upon a high level policy discussion, I shared how I had completed a 5k obstacle run at 16-weeks postpartum. Please don’t tell me you didn’t have enough time to get yourself in shape for these new standards. Please don’t give me your excuses. Might it have been lofty, dare I say stupid, to attempt this endeavor? Sure. But I did it. Because I knew I would be returning to the uniform sooner rather than later. And fitness waits for no one.

Tag: Air Power. Photo by Pixabay on Pexels.com

Now – I strive to share fair albeit biased information on RoF. So I’ve put together a sampling of other country’s (enemy and ally) fitness standards. If the US desires to compete as a global power, then we must get a handle on the expanding medical challenges we face, starting with obesity and rapidly growing waistlines. For brevity, I am only researching Air Force standards, not Army or Navy.

Allies

Royal Air Force (RAF) – Candidates must pass a Pre-Joining Fitness Test, which consists of a 2.4km (1.5 mile) run on a treadmill (set to zero incline), and as many press-ups and sit ups as possible in 1 minute. For the male/female pass standards, check out RAF. The same testing methods apply to current RAF members.

Japan Air Self-Defense Force (JSDF), or Japanese Air Force – 20 meter shuttle run, standing long jump, grip strength, sit-ups, and the sit and reach. The initial test is shared on the Japanese SDF page, but it was difficult to determine if this was only for the Army or all branches.

South Korea – an initial “fitness for duty” conscription test is administered to everyone at age 19. This test consists of grip strength, back strength (push ups), sit and reach, standing long-jump, sit-ups, and a 3km shuttle run. The annual requirement includes a 3km run, 2-minutes of push-ups, and 2-minutes of sit-ups. I wasn’t able to locate the pass/fail standards after a cursory search.

German Air Force – annually, members conduct an 11×10 meter shuttle sprint, a flexed-arm hang to measure endurance, and a 1000-meter run. For further explanation of the requirements, click here.

French Air & Space Force – annual requirements include the “beep test”, or shuttle run, of 2400 meters, pull ups, push ups, a 25 meter swim (or other variation), and, possibly, rope climbing. This article from 2010 is the closest I could find for the testing standards.

Enemies

Russian Air Force – scores are categorized for members over and under 30 years of age – a 3km run (cardiovascular), a 100m sprint (speed), pull-ups (upper body strength), and 10×10 meter shuttle runs (agility). Connell, Lennox, and Schwartz (2023) wrote Training in the Russian Armed Forces: An
Assessment of Recent Reforms and their Impact on Russian Operations in Ukraine, an interesting look into the Russian military.

North Korea – the secretiveness of the military regime prevented full research data; however, it is known members adhere to a test which include 30-minutes of power walking, gymnastics without apparatus, and 5-minutes of stretching/squats. Interestingly, military members must initially pass the following checks: at least 148cm (4 ft 9 in) in height and a weight of at least 43kg (94.79 lbs). As malnutrition is a widespread problem in the country, the heigh and weight requirements have adjusted throughout history. Specific information regarding the fitness scores and standards is not publicly available.

People’s Liberation Army Air Force (PLAAF), or China – testing includes a 2.4 km run, 2 mins of push-ups, 2 mins of sit-ups. Allen and Allen (2018) discuss PLAAF unit testing, as well as Cozad and Wenger (2025) who indicate the challenges facing China’s ability to recruit members based on malnutrition disqualification and one-child families. Access to the fitness standards was difficult to obtain.

Conclusion

Although I had hoped this post would go a different direction using concrete evidence and publicly available data, I still believe the US is on par with other country’s military fitness requirements. The shuttle run is a popular technique amongst allied and enemy countries, as well as the standard push up and sit up. Again, some of the information I found could be slanted towards Army/Navy; however, I put more effort into finding Air Force-specific standards.

So what does this all mean? In truth, I don’t really know. I think most countries agree on the standard fitness tests and mostly agree on the methods to test. Interestingly, I did not purposefully seek data regarding height/weight measurements, which is a tested element in the US and several other countries, despite only North Korea outright sharing the requirement. As malnutrition, corruption, and lack of sustainable food growth is a serious problem in other countries, they have the opposite issue of the US – their people do not eat enough and their growth is stunted. In the US, although food insecurity and a percentage of the population without adequate nutrition exists, we either don’t widely share that data or it is insignificant when researching the military. Perhaps a post for another day.

____________________

I ask you –

Did any of the information above surprise you?

(The post Still Talking About Standards first appeared here at Running on Fumes.)

Choices

On the cusp of vacation, I remind myself to set clear boundaries regarding my time away. Work: true emergencies only, don’t forget you have a mandatory 2-hr teams call. Home: ehhh, Parts has it. Fun: enjoy every second!

The (partial) team!

Which leads me to a topic I know I’ve previously discussed on RoF. Two words: decision fatigue.

I don’t know the average number of decisions one makes a day, but I bet I outpace the average. By at least a hundred. As a leader, it’s expected and applauded to make decisions. I got it. Oftentimes, however, that role bleeds over into every other part of my life. And it’s tiring. I would still give the same percentage to my job even if I wasn’t being paid, but there is a level of expectation to relax while away from work, to simplify, to rest.

Perhaps I should approve a yes moratorium during vacation to combat the decision fatigue I will inevitably feel obligated to address. I’ll just say yes to everything. What do you want to eat? What time are we…? Do you want to stop here? How many minutes until…? When are we leaving? Where are we going? Have you…? Should we…?

Yes. The answer is yes. Does it truly answer a fraction of the questions? Meh. But the answer is yes! It never fails that at least a dozen instances will arise where I just remind everyone I, too, am on vacation and would really love to enjoy myself.

No more questions, please. Just yes.

____________________________

I ask you –

Is the most exhausting part of your day the decision-making?

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

Mission Accomplished

A few weeks ago, Parts excitedly told me at 40 I needed to start having annual mammograms. So I scheduled one. TMI I’m not sure how this all works with the diminutive size of my breast material but whatever.

I’m still a little bitter that Parts told me I had to have one. But shouldn’t she, too? We could have made this a joint activity!

On the anticipated mammogram day, I figured out how it worked. It will forever be known as “The great smash and dash!” Which oddly sounds like I’m committing a felony and is truly exciting.

Behold! My boob!

Ok, if you don’t think it’s funny that I’m making jokes about having a mammogram, then I’m sorry; feel free to never read my posts ever again. Yes, I am aware of the seriousness of breast cancer as I have a very close friend currently in the throes of chemotherapy which will be followed by surgery, then culminating in radiation. It’s serious. And my heart hurts for her. I am not making light of her situation, or anyone else’s. However, if you know me well, you know I have the absolute worst sense of humor when it comes to serious things, like death, funerals, and, now, mammograms. It’s my coping mechanism. Could be worse, maybe?

Fortunately, the results indicated no issues except a gentle warning I have dense breast tissue and I have been granted a reprieve until next year.

Other things -:

The week of the great smash and dash included the great grab and smash. I’m onto something.

100 lbs – Deadlift

70 lbs – Overhead Press

For context, 100 lbs is approx 70% of my bodyweight. And I’ve never lifted anything close to 70 lbs over my head. This “realization phase” was quite a success!

A week of reloading, then a week completely off from everything. Except running, of course. Then, I’ll start another 5-week routine.

Wash, rinse, repeat.

____________________________

I ask you –

For my mammary-beholden friends, have you completed your annual mammogram?

(The post Mission Accomplished first appeared here at Running on Fumes.)

Girl, yes, you do

A compilation of the random things I tell myself and what I’d tell many women navigating life –

Girl, you don’t need another eye cream. You need a consistent sleep routine.

Girl, you don’t need excuses. You need actions.

Girl, you don’t need to use AI. You need to use 4 functioning brain cells.

Girl, you don’t need to date someone in the church. You were told to bring someone to church! If you read this and think these shoes fit you, they probably do. Put them on, march yourself outside, and start looking.

Girl, you don’t need any more energy drinks and you sure don’t need to check your blood pressure while drinking it. You need water!

Girl, you don’t need another cookie…wait, yes, you do!

P.S. do not try the newest Blue Bell flavor, chocolate lava cake. I want it all for myself!

____________________________

I ask you –

Anything to add to this compilation?

Have you tried the new ice cream flavor?!

(The post Girl, yes, you do first appeared here at Running on Fumes.)

Data Circles & Cycles

Screw this. -me, most of the time

You see that thing that says “Intensification Phase”? Well, the me who created this plan to coincide the Intensification Phase with my Luteal Phase (pre-period week, for any non-ovary owners) was an absolute idiot. My stomach looks like I drink beer for a living, and I’m craving donuts. Nonstop. I feel like garbage, I look like garbage, and my bloated belly is both uncomfortable and very unfortunate for my workout goals. I hate this part.

So, instead of complaining, kidding, I’m doing that anyway, I suck it up and complete the hellish workout, for intensification purposes only. Might even throw in a good run, to round off the rage and loathing. But, wait, there’s more! After the intensification phase is a lovely phase titled the Realization Phase, which is a nice way to say you’re about to lift some heavy a** sh*t and you’ll be powerful and awesome and toned and kick butt all day! Just don’t die.

And another thing! This is the worst time to learn a new skill, such as data analysis using this fun little program called Power Bi. It’s not fun. I should have been able to plug in an Excel document, tell it to analyze the data, and a happy graphic pop out. Ha. What I got was a headache, convoluted data, and no happy graphic. I did receive a graph, but it didn’t have anything populated so it was basically blank and unhappy. Much like me.

Fortunately, the very next day post-Power Bi BS was fraught with zero Internet connection so everyone received a reprieve from work. Haha sort of. Not me though. I had a 2-day unexpected delivery of fitness equipment I think everyone forgot about. They said delivery in April, then May. Almost July is good. There was trash scattered from one end of the facility to the other. I walked 18,000 steps that day and, if I’d known what the day would bring, I would not have run!

But guess who didn’t have to Power Bi that day? This girl! Alas, I still have tutorials to watch. And data to analyze. Pie chart, anyone?

Welcome to PMS, friends. It will probably get worse before it gets better but maybe it’s just the hormones talking. Maybe I can make a graph of mood swings.

____________________________

I ask you –

How does the Power Bi thing work? I’m googling demos.

(The post Data Circles & Cycles first appeared here at Running on Fumes.)

June Recap! And Creatine Feedback!

There was a lot of strength training, some runs, and many days at the pool! Floating, of course.

I realized I haven’t been giving proper updates on the short disciples but, let me assure you, they are alive and well. And I am not. Alive maybe, but not well. Summer changes them into little gremlins. The class sizes have almost doubled, I’ve solo’d more times than I care to count, and if I am asked one more time for a prize – from the least well-behaved child – I might start throwing a fit on the floor. But I keep showing up.

Which is what June’s workouts were…a lesson in showing up. I eventually figured out the back pain was actually glute pain from (drumroll, please) not wearing my old lady orthotic shoe inserts. I suppose my hip/back/glutes began to take the brunt of the foot issues. Hence the revolt. Once I returned to wearing them regularly, almost all pain disappeared. Magical.

I guess some are expecting a creatine update, too, huh? Here goes –

Dare I say it’s not a problem to be fixed. The last several years, I have expected…demanded…perfection from myself. No missteps, all A’s, keep every ball in the air, no room for failure. Yet my brain cannot be expected to keep up. At some point, it will flounder for words, simple words, simple things I shouldn’t forget but have. But the big things? I don’t forget them. The big balls stop it Kel are still in the air, floating victoriously toward their finish line. Small balls? Well. They rolled away.

So what if I struggle for some meaningless term to describe the thing that changes the channel. Or that dude’s name. Or what I ate for breakfast. Who cares.

My very real and noticeable effects thus far are in exercise performance, specifically long-lasting energy during workouts and a reduction in post-strength training soreness (aka DOMS).

Now…does that mean I won’t keep trying to obtain a fix or placebo for brain fog and memory issues? Hahhaha. No. I’m not the type to give up. Maybe it doesn’t happen in 30 days. Maybe it takes 60 or 90. I’ll keep trying until I have determined all options have been expended.

I’ve decided to continue another 30 days with a daily creatine regimen but with one major update: a dosage increase. Research points to pre-menopausal women who regularly strength train and incorporate a cardio element, i.e., me, have shown cognitive success (in addition to exercise performance success) when utilizing a max load phase of 15-20g for 3-7 days, followed by supplementation of 5-10g indefinitely. Interestingly, upon full discontinuation, creatine remains elevated for approximately 30 days. What does this all mean? It means there’s promise in the creatine realm and I intend to explore it! (Smith-Ryan, A. E., Cabre, H. E., Eckerson, J. M., & Candow, D. G. (2021). Creatine Supplementation in Women’s Health: A Lifespan Perspective. Nutrients, 13(3), 877. https://doi.org/10.3390/nu13030877)

I do plan to talk to my doctor about prescribing creatine. If he balks, I’ll calmly explain that since social experiments are frowned upon (how unfair!), then allowing me to conduct my own medical experiment as the only subject should be an acceptable alternative. Regardless of placebo effect, there was/is an effect and I’m enjoying the longevity it gives me during workouts. I’m now taking 20g for 7 days (5-11 Jul), then returning to a 10g dose for the remainder of the 30 days.

Basically, more to come. Standby for another update in 30 days.

____________________________

I ask you –

Did you expect a positive creatine report?

Tell me something crazy about your June!

(The post June Recap! And Creatine Feedback! first appeared here at Running on Fumes.)