Welcome to the latest post of Running, Writing, and Traveling for Life.  I am also continuing to include another Episode of Mr. Wugidgem and the Faces of Freedom.  If you would like to listen to this Running Post, please click on this link:

DIRECT LINK TO PODCAST OF RUNNING, WRITING, AND TRAVELING FOR LIFE

Since I have injured myself last month, I have been exercising no more than just walking, that is until the end of last week.  On Friday I ran so slowly that I could have walked faster!  Just kidding.  But I did walk 60% of the time, however, especially going uphill.  During the 40% of the time that I did run, I felt a few twinges at the bottom of my Gastrocnemius Calf muscle and the top of my Soleus Calf Muscle, which connects to the Achilles tendon.  Whenever I did feel a twinge, I stopped running, and walked for a while.  At the end of the 3 mile run I felt very good.  It was great to be back running again!

On the following day I only walked, and then repeated the 3 mile easy run the next day, Sunday.  That time I walked about 55% of the time and ran easily for 45%.  On Monday I only walked again.  But I did another easy 3 miler on Tuesday, and that time I ran 60% of the time and walked 40%.  On Wednesday I played 9 holes of golf and was pain free.  On Thursday, I went to the track, warmed up well and then did some “speed play”; i.e. 8 alternating medium speed 100 meter strides, with 100 meter fast walks between.  I did not feel any twinges in either my right Soleus or Gastrocnemius Calf muscles.   Surprisingly I felt an occasional twinge in my left Soleus Calf muscle during the last few 100 stride repeats, which had not been bothering me at all!  I rested one day, and then did an easy 4 ¼ mile run.  This time I was totally pain-free!

I had remained injury free for over a year, focusing on long, slow runs and plenty of rest and cross-training (i.e. walking, stretching, push-ups, crunches, and golf) between the runs.  It was only recently that I added more than 10% to my long runs every 2 weeks, and I was running 2 days in a row, without resting or cross-training between them.  And the worst thing was when I did feel that first pain in my Soleus Calf Muscle last month, I did not stop!  I kept running up that hill at my tempo pace!  Just plain pig-headed…..

This brings me to my writing.  I have published and podcasted a Thriller and 5 Children’s Fantasies.  I have been including podcast links to the first 9 episodes of Mr. Wugidgem and the Faces of Freedom, the last Fantasy, in the posts over the last few months.  Today I am including Episode 10 of Mr. Wugidgem and the Faces of Freedom.  Here is the link:

 DIRECT LINK TO MR. WUGIDGEM AND THE FACES OF FREEDOM-EPISODE 10

If you want to order the entire book, please go to:

DIRECT LINK TO MR. WUGIDGEM AND THE FACES OF FREEDOM

If you want a complete listing of all my books and podcasts, please go to:

DIRECT LINK TO ALL ALLAN CHAPMAN’S BOOKS AND PODCASTS

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