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.

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I ask you –

How was your July?

(The post July Recap! 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.

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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.)

Fitness Update + Midway Creatine Trial

I love watching young people walk into the fitness centers, load the bar with 180 lbs, then proceed to crank out 15 chest presses. I don’t really love this. I want to ask what was the warm up, did they stretch, are they hydrated? Me? It’s a full prehab, post-hab, rehab and I still get injured!

Wrapping up another Garmin training plan of the big 5 – squat, deadlift, chest presses, overhead press, and row. I’ve consistently lifted 3-5x/week since October and my body is stronger because of it. Sure, we all know we’re supposed to be doing it but yeah yeah yeah. Who has the time? The energy? Answer: no one! However, maintaining any kind of lifestyle requires a lot of dedication. I almost wrote sacrifice instead of dedication but I don’t believe it’s true – I’m not sacrificing anything, I’m no martyr. But dedication? I got this.

Although it’s not about the size or weight, I’ve been maintaining a size I was in high school (ohhhh about 23 years ago) and I weigh less now than I did then. Even with running and muscle mass! Lord knows I lived on Twix bars and chicken in high school so not only incredibly unhealthy but fraught with disordered-thinking. Today? I feel good.

Update on the creatine trial: by the time of this post, I’ll have indulged in daily creatine for 16 days so nearly half the month. First, placebo effect is real. Second, I haven’t witnessed any eye-opening changes. Glutes are the same, in case you wondered. Brain fog seems to have not changed, although I don’t know how I would feel or even know if it wasn’t there. I’ve tested myself a few times to see how long it takes me to remember the word I was trying to say in the moment and maybe it’s a shade faster since starting creatine? I’m still trying though!

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I ask you –

On average, how long should it take for a person to notice the effects of a supplement?

(The post Fitness Update + Midway Creatine Trial first appeared here at Running on Fumes.)

April Recap

Still consistently completing at least one intentional movement session/workout per day. Even some regular 3-per-days! Looks like those midweek dual sessions are a standard occurrence which tells me my workload on those days isn’t as heavy as some others. Or…by the middle of the week, I’m in desperate need for me time. Bingo.

While I was in San Antonio, battling the heat and humidity, Garmin proudly proclaimed my heat acclimatization. It is absolutely wrong but I appreciate the encouragement.

Most days my hair started out contained, even mildly on point. By the end of the day, the alpaca look reigned supreme. I forget the humidity differences between north and central Texas. Glad we’re in May so it can really ramp up.

I didn’t get in a run on the first day of the month, or even the second, but I’m back in a routine. I’ll report back soon! Be very afraid.

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I ask you –

How was your April?

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

March Movement + Random Recap

March movement totals weren’t too bad considering this new age bracket. 40+. It looks like I decreased on the two-a-day workouts, but it was probably for the best.

In other news, another season of intramural volleyball is upon us. Allow me to introduce The Shiny Ones –

Our losing streak is alive and well. Oh well. I must say, though, the team has come a long way and definitely looks more comfortable on the court. The elusive winning streak may or may not come, but, if fun is the intention, then they win every time.

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I ask you –

What are the odds The Shiny Ones win at least 1 game this season? About the same as the Bears winning the Super Bowl next year.

…very possible!

(The post March Movement + Random Recap first appeared here at Running on Fumes.)

Outtakes, episode 10 (in progress)

On my birthday weekend, Mini outdid herself! She ran a 5k with me, she finally showed up to help me with the short disciples, and she found a new bathing suit! All tougher than they look.

A whole photo shoot, courtesy of mini.

For 3.14, we celebrated Pie Day with a 5k and pie! Any excuse to eat pie is a good one in my book, so I didn’t need convincing. Mini chose blueberry pie, which we both enjoyed. She came in first in her age group…and now that I’m in a new age bracket (40-49) I also placed first in my age group!

The following week I managed 2 runs, twice as many as achieved nearly the entire month prior. Now, to keep the streak alive.

Not much for this post. Hope you all have an amazing day!

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I ask you –

If you like pie, what is your favorite? Aunt Mary Catherine’s blueberry pie.

(The post Outtakes, episode 10 first appeared here at Running on Fumes.)

Growing up, maybe with friends

Photo by Bu00fcu015fra u015e on Pexels.com

“What do you want to be when you grow up?”

I love this question, especially when it’s posed to adults at any stage in their life. A simple reminder not to take life too seriously. You can start again! And again! And again! It reminds me of a meme I cannot find at the moment where an adult says ‘no one asked me how fast I can run in my new shoes. This is BS! (baloney sandwich)’.

Side note. In my house, we say baloney sandwich for the (obviously) BS. Mini always replies with affirmation that she knows what it really means. At this point, I just say it for my own affirmation of her innocence. Denial, anyone?

Focus, Kel.

The hilarity of mentioning growing up to an adult has many giggle-worthy images. You can fill in your own blank.

Side bar. How to not make friends.

Step 1. Trauma-dump your life story within the first 2 encounters. Step 2. See step 1.

Just don’t! Also, don’t invade my personal space. Don’t capture my phone number from a well-meaning person. And, don’t invite me to meet your friends. I am sure they are lovely people, but if this is how you also met them…I have reservations.

I really need to work with mini on not blowing my cover. She’s the worst. Loudly, “hey mom, why are you avoiding them?!” Me: “Shhhhh!”

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I ask you –

What steps should others not take to become your friend?

(The post Growing up, maybe with friends first appeared here at Running on Fumes.)

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!

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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.

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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.)

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.

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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.)