Category Archives: Writing

LAST WEEK WITH JOHN OLIVER POWERFUL PIECE

As I watched Last Week with John Oliver last night, I was astounded by the past and present of racial discrimination, plus his plan to end it in our country. He focused primarily on how we all need to work together in Congress and each local jurisdiction to change laws so that police actually “protect and serve” all people. Mr. Oliver uses the f**k word liberally, but I think everyone should listen to and act on this. Here is the U-Tube link:

 LINK TO LAST WEEK WITH JOHN OLIVER: POLICE

I have written seven children’s books for middle grade and young adults with themes of mutual brotherly and sisterly love and respect and acceptance of all people. I’ve created a fictional religion, the Ecumenical Tabernacle Church, in a magical reality world, where children and adults learn the equality of all people from each other. I’ve also published an adult thriller in 2010 which bears a strong resemblance to the current corporate and political intrigue of today. It ends well. If the books are of interest, you can find them on my Amazon author web page:

LINK TO AMAZON’S ALLAN WESTCOTT CHAPMAN’S AUTHOR PAGE

I’m working on book eight, Teen Freedom, in the children’s series. James and Sally Wugidgem are the protagonists, and they have developed close relationships with people of color. They will form a coalition in their community to secure equality for all people in the fictional township of Oak Village-without using magic! I plan to have it published by year end.

I hope you will find something useful.

Sincerely,

Allan Westcott Chapman

 

 

 

 

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TEEN FREEDOM-MAGICAL REALITY FANTASY-PLANNED DECEMBER, 2020 PUBLICATION

When “shelter in place” began, I started writing book eight of Adventures with Mr. Wugidgem, Teen Freedom. The major hero, James Wugidgem is in a bad place. His volatile temper is at an all-time low flash point. He abandoned his magical training. His sister, Sally pushes him to seek help from Louise, a veteran golden light magician. In this overwhelming time of the Covid-19 rampage, you might benefit from the same lessons James and Sally learned. For factual information on the meditation and affirmations process follow this link:

LINK TO PSYCHOLOGY TODAY

Teen Freedom is fiction, but the concepts have helped me. I hope it will be published by December, 2020. Here is an excerpt:

“What did you do to stop the anger?” James asked.

“The same thing you did two years ago but aren’t doing now,” Louise replied.

James sighed. “You mean meditations and affirmations.”

“Yep. But I hear you. I still have nightmares about the Kelly battle, although probably not as bad as yours. I get that meditations and affirmations take time and patience and become a “have-to” that you don’t want to do.”

James felt frustrated, not angry. “What do you suggest?”

Louise smiled. “As we used to say in my day, K-I-S-S, which means keep-it-simple-stupid. Resume doing your meditations. Do Orenda’s short-cut to get centered and just a few affirmations out loud after that. You’ll be done in five minutes.”

“Which affirmations?”

“The most important ones. First, ‘I love doing my affirmations and I repeat them regularly.’ Visualize yourself actually doing the affirmations. Second, ‘Affirmations work to improve my life.’ Again, visualize you are happy, because doing the affirmations does improve your life. Third, ‘I enjoy managing my anger, and I dispel it easily.’ Then visualize the anger shooting out of the top of your head. Do this twice a day. Before long, it will become a good habit again and you can add back in whatever affirmations you feel you need. It worked for me. I believe it will for you.”

James nodded his head and felt a glimmer of hope. “It just might,” he said.

“Let’s do a trial run right now,” Louise said. She looked at Sally. “Joining us?” she asked.

“Yep. I had forgotten about Orenda’s short cut.”

“Good. Sit on the bench and close your eyes. Breathe naturally. Focus primarily on listening to your breathing, here and now. Listen also the birds chirping, feel the gentle breeze caress your face, and whatever else your present senses bring you.”

She was silent for several moments. “Feel your feet on the ground. Relax them. Now feel the connection between your feet and the ground. Keep listening to your relaxed, natural breathing.”

She paused again. “Become aware of any pain in your body. Recognize it as pain. Do not judge it; it just is. Let it go and return to your breathing.”

This time, Louise was quiet slightly longer. Finally, she said, “Now you are centered. Let’s repeat the three affirmations together.”

When they finished, James and Sally opened their eyes and saw bright smiles on each other’s faces. Louise was also smiling. “I’d say you guys got it.”

“Yep,” said James. “I felt my pent-up anger shoot straight out the top of my head.”

Sally said, “Doing Orenda’s centering method sure makes it easier for me to visualize the reality of the affirmations and believe they do improve my life.”

If you’re interested in middle grade and young adult magical reality stories, take a look at book seven, Teen Transformation, or any other of the six books in the series. All the e-book versions are now discounted to $4.99 on Amazon. Here is the link to my Amazon author web page:

LINK TO MY AMAZON AUTHOR WEB PAGE

All my books, including the adult thriller, Slaves On Horseback, are available in free audio podcast format. You can find those in my website archives. Go to my website and click on the audio podcast tab at the top of the page. To receive automatic delivery of all my posts, please scroll all the way to the bottom of the listed posts, past the comments box, and to the subscribe box.Here is the link:

LINK TO MY WEB SITE

Thanks for reading this!

SLAVES ON HORSEBACK EPISODE AND TEEN TRANSFORMATION SCENE

I’m doing my best to stay positive during our uncertain trek through this minefield of mayhem and unpredictable future in our battle with Covid-19. I’m devoting more time to writing, running and walking nearly every day, and seeing neighbors I’ve never seen before. I find my smiles elicit a return smile. Sometimes the smiles are simultaneous.   

Today I’m featuring my Adult Thriller, Slaves On Horseback and my latest Young Mister Wugidgem Young Adult Magical Reality Fantasy, Teen Transformation. Here is the link to the free podcast of Slaves On Horseback Episode One:

http://traffic.libsyn.com/allanchapman/EPISODE_1_COMPLETE_SLAVES_ON_HORSEBACK-REVISION_2.output.mp3

Customer Review

5.0 out of 5 stars If you like Nelson DeMille . . .

Reviewed in the United States on February 26, 2019

A riveting thriller that I happened to read just after finishing Nelson DeMille’s THE CUBAN AFFAIR.

Chapman’s novel has it all — international intrigue; colorful, well-rendered characters; romance; suspense; the frenetic, edgy Manhattan-Greenwich scene, leavened with enough Bay Area — Stanford, spirituality, food, wine and coastal castles — to keep it fun throughout.

If you like what you hear, you can purchase the e-book for 99 cents starting May 7 at 6 a.m. Eastern Daylight Time, increasing by 99 cents until it reaches $4.99 May 14. Here is the link to Amazon:

https://www.amazon.com/dp/0979678013

I have recorded a five-minute video of an exciting scene from Teen Transformation. If you like this, the e-book is available at a discount as well. Here is that link:

EXCITING EXCERPT FROM TEEN TRANSFORMATION

If you liked this excerpt, the e-book is available at a discount as well. Here is that link:

LINK TO TEEN TRANSFORMATION ON AMAZON

 

 

TEEN TRANSFORMATION EPISODE 17

EPISODE 17

When I’m outside running and walking during this stressful time of self quarantine and social distancing of at least six feet apart, I’m joyfully astounded at the mutual smiles and even brief pleasantries I exchange with everyone. This happens rarely in normal times.  Maybe we really are social animals who have lost our way. I pray when we return to normal times, the new normal for all of us will be coming from love, caring, and social interaction.

Before we move to this this week’s audio podcast, I would like you to know I’ve cut all my middle grade and young adult e-book prices to $2.99 and my adult e-book thriller, Slaves On Horseback to $4.99.Here is the link:

LINK TO MY AMAZON AUTHOR PAGE

Continue reading TEEN TRANSFORMATION EPISODE 17

MR. WUGIDGEM AND THE FACES OF FREEDOM-EPISODE 10


A THRILLER!

It took me decades to write my first novel, Slaves on Horseback, a Thriller. It features Stanford, terrorism, arrogant corporate and political power, world domination, and personal relationship devastation. Sound familiar? Here’s what I’ve written on the back cover:

“Nick Shepherd rockets up the UNRC Oil Company corporate ladder at warp speed.  As he nears the highly coveted and competitive top spot, terrorism, marriage trauma, and an oil glut divert his trajectory.  Nick loses his focus, discovering what used to work for him no longer does.  Longevity runs in his family, and he wonders, “Is that all there is?”  This leads him to take irrational risks.  Or are they so irrational?  Nick had lost his way.  This is a tale of mystery, leading Nick on a new path which stretches him beyond his imagination.”  

Please go to my Amazon Author Web Page for complete details, including a review. It’s available this week in Paperback at this discounted price of  $12.76. It’s also available in electronic format at $9.99. Here is the link:    

https://www.amazon.com/author/allanwestcottchapman

MR. WUGIDGEM AND THE FACES OF FREEDOM

Today I’m posting the audio podcast of Episode Ten of Mr. Wugidgem And The Faces Of Freedom.  If you’re joining me for the first time, please scroll down to Episode One.

Last week we marched with Debby, Michael, Emily, and Mr. Wugidgem around the Miraflores Palace.  Then we watched soldiers kidnapped Emily, as the children and Mr. Wugidgem lay helpless, with guns trained on them.  Today we’ll be with Debby, Michael, and their mentor as they launch an attempt to rescue Emily.

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

If you would like to receive these podcasts regularly, please supply your email address in the box below. Also I would appreciate any feedback you have about these posts and podcasts. I am particularly interested in knowing if you are interested in my lifelong running experiences. 

Thank you.

Running, Writing, and Traveling for Life-Episode 27+Mr. Wugidgem and the Faces of Freedom-Episode 10

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

Thanks for listening, and please click on the subscribe button for automatic delivery of each of my regular blog posts.

 

 

 

 

Iffley Road Track-Oxford University

RUNNING, WRITING, AND TRAVELING FOR LIFE-EPISODE 23 PLUS MR. WUGIDGEM AND THE FACES OF FREEDOM-EPISODE 6

DIRECTLY BELOW IS THE AUDIO PODCAST LINK TO EPISODE 23 OF RUNNING, WRITING AND TRAVELING FOR LIFE, PLUS EPISODE 6 OF MR. WUGIDGEM AND THE FACES OF FREEDOM:

Four weeks ago I rested between my intervals day, my long run day and my tempo day, for the first time in many weeks.  During those prior weeks I was running two of those three workouts without a rest day between them.  I felt alright during those back-to-back workouts, but I really felt exhausted for two or three days after them.  Three weeks ago I rested two days between the long run and the tempo run and one day between tempo and the intervals, then 2 days between the intervals and the long run again.  I was gratified that I felt much better during the whole week.  Two weeks ago I rested 1 day between the long run and the tempo run, and 1 day between the tempos and the intervals and found it wasn’t quite enough rest; I felt more tired during the intervals this week than last.  My conclusion:  there aren’t enough days in the week!

Just joking!  Two weeks ago I rested in the same manner as three weeks ago:  1 day between the long run and the tempo run, and 1 day between the tempos and the intervals.  But that time I felt better during the intervals than I did three weeks ago, and I ran the 400s 2 seconds faster than three weeks ago and had a lower maximum heart rate.  I’m guessing that’s because I was still tired three weeks ago after several weeks of no rest between two of the three weekly workouts and it took another week with rest between each workout for me to fully recover.

Four Seasons Manele Bay
View of Manele Bay

Early last week I did a Tempo run, and then mid-week we traveled to the island of Lana’i, in Hawaii, which is undergoing major development under the tutelage of Larry Ellison of Oracle.  He’s already refurbished half of the Four Seasons on Manele Bay and has closed the Four Seasons at Koele, up the mountain in Lana’i City.  He’s also considering building a third hotel on the undeveloped side of the Island, facing Maui, but one of the local residents mentioned it would be too exposed to the elements.

We stayed at Manele Bay, and there really is no flat stretch to run 400 meter repeats.  The best I could find was a stretch that was mostly downhill in one direction and (obviously) mostly uphill in the other, along the access road to the Four Seasons.  Running downhill was great!  I shortened my stride and increased my turnover with the greatest of ease!  But it was a totally different story going uphill.  I expended more effort, but my time was 10 percent slower!

The tempo and the intervals were the only running I did for the week.  My cross training consisted of 2 rounds of golf, one at the Kapalua Plantation Course, annual site of the year-opening PGA Golf Tournament, with its magnificent views of the ocean and the mountains.  The second round was at the Ka’anapali Royal Course, a flatter tract, but still has some nice ocean views.

KAPALUA PLANTATION GOLF COURSE VIEW OF THE PACIFIC

KAPALUA PLATATION GOLF COURSE VIEW

This week was the second consecutive one of only two workouts, one of intervals and one long run.  The intervals seemed more difficult, partially because of jet-lag and partially because I ran them at a faster pace.  The long run came after a two day rest and I covered the 6.15 miles easily.

My plan for next week is to get back up to three workouts, with at least one day’s rest between each one.  Let’s see what happens. 

If you are tired of waiting for the next podcast episode of Mr. Wugidgem and the Faces of Freedom, you can purchase the entire exciting book by going to:

 http://www.createspace.com/4138227

Thanks for logging on today!  Please join me again for my next Blog on Running, Writing, and Traveling For Life, plus Episode 7 of Mr. Wugidgem and the Faces of Freedom.

 

 

 

RUNNING, WRITING, AND TRAVELING FOR LIFE-EPISODE 22 PLUS EPISODE 5-MR. WUGIDGEM AND THE FACES OF FREEDOM

DIRECTLY BELOW IS THE AUDIO PODCASTS TO EPISODE 22 OF RUNNING, WRITING AND TRAVELING FOR LIFE, PLUS EPISODE 5 OF MR. WUGIDGEM AND THE FACES OF FREEDOM:

Welcome to a “Double-Header” today.  First up is Episode 22 of my regular blog, Running, Writing and Traveling for Life.  Then stay tuned of Episode 5 of Mr. Wugidgem and the Faces of Freedom.

Over the past 4 weeks, I have done 1 day of interval training, followed or preceded by a long run, with no rest day between.  I felt fine during each of the workouts, but I was exhausted on the third and fourth days.   I only felt ready for my tempo run after resting on the third and fourth days.  This week I will rest one day between the intervals day and long run day, and then see if I can handle the tempo run after only one or two days of either walking or resting.  In fact, since I started writing this, it’s now later in the week, and I have done my intervals, rested one day, and then done my long run yesterday.  I feel much better this week than last.

There are some of us among the Masters Runners who can run every day and be able to handle the work load.  My guess is that they have been running daily for decades, and they’ve learned to stop running at this first hint of injury.  I have been running for decades, but have had several layoffs, due to injury or burnout, during those years.  For me, from time to time I feel tired and need to overcome inertia to actually get out there and run.  The majority of the time when I do don my running gear and do start putting one foot in front of the other, by the time I am warmed up, I feel good, and I do my workout.  There are times, however, when I don’t feel good, so I end the workout and surrender to recovery.  It is hard to truly discern when your body actually needs a rest day and when your lazy mind is playing tricks on you.

As I have mentioned recently, I am using the winter to focus on slow, longer runs to build up my strength.  It seems to be working, based on slightly improving interval training, with more reps, faster times, and lower rest times between the reps.  I have also adopted Jeff Galloway’s (www.jeffgalloway.com) exhortation to weave walking breaks into the normal running periods, particularly in the beginning and middle parts of the long run.  This way I feel I am able to actually run further and, of course, with less effort.  There is one route I run that has a steep uphill, six-tenths of a mile long, about 1.5 miles from the finish, and I do insert walking breaks here as well.  These walking breaks have also enhanced my enjoyment of the long runs, if only being able to absorb my surroundings more fully.   

Once again I want to encourage you to sit down in a quiet space daily to do affirmations, if you have not started to do it already.  I have seen some of the 22 affirmations become part of my automatic behavior already.  This is a slow process and is most effective if you repeat the affirmations at morning and at night.  If you would like to see my earlier comments on this powerful process, please click on:

http://allanwchapman.com/2013/12/19/running-writing-and-traveling-for-life-episode-12/

http://allanwchapman.com/2014/05/26/running-writing-and-traveling-for-life-episode-15/

 

Please leave your questions or comments by clicking on the “Leave a comment” link at the bottom of the page.  Thanks!

Please be with me again next time when I will report on the results of the day of rest between intervals and long run, but for now, stay tuned for Episode 5 of Mr. Wugidgem and the Faces of Freedom.  Enjoy!

 

RUNNING, WRITING AND TRAVELING FOR LIFE-EPISODE 21+MR. WUGIDGEM AND THE FACES OF FREEDOM-EPISODE 4

Mr Wugidgem  And The Faces Of Freedom NEW COVER 2048X 2048

Thanks for joining me today.  This week I would like to talk about the value of long runs.  I’ve always believed long runs are important, but they take time, and I haven’t been willing to spend that time to get them done over this past year.  Because I have been training primarily for the 800 meters, I focused on speedwork and fast tempo runs because they could be completed in less time than slogging through a long, slower run.  I had to get ready to run fast, not slow!

As I pointed out in Episode 4, New Zealand Coach Arthur Lydiard stressed what he called Marathon Training to build a strong base of long runs before you start building the faster, more strenuous speed.  You can more easily handle that build if you are constructing it on top of a strong base.  Click here to review Episode 4: DIRECT LINK TO EPISODE 4

I’ve had another good week of rebuilding my running condition.  The foundation continues to be built around 1 long run, 1 tempo run and 1 day of intervals.  I rested 1 day, and walked and played golf the remaining 3 days.  The only problem I had was a slight cramping in one of the tendons behind my right knee during the second-to-the-last interval.

I have found a running group that does intervals every week, and I recommend you find one if you don’t have group already.   My experience is that we motivate each other, even if it’s just getting us out onto the track every week.  I also believe there is extreme value in the sharing of our experiences when we talk during the rest intervals.

Today I am also posting Episode 4 from my Children’s Fantasy, Mr. Wugidgem and the Faces of Freedom:

If you would like a print copy of this book, please go to a Division of Amazon  :  http://www.createspace.com/4138227

Thanks again for being with me today!

RUNNING, WRITING, AND TRAVELING FOR LIFE – EPISODE 19

Stanford University Track
Stanford University Track

 

If you would like to listen to this Podcast, please click on this link:

 

Back at last!  I have been struggling to decide whether or not I was ready to compete on the track.  I have had some gratifying interval speed workouts at my goal 800 meter race pace, but every time I reduced the rest interval between my speed repeats, my heart rate really jumped up and would not drop to an acceptable level when I reached the end of the rest interval, before the next repeat.  I would have to extend the length of the rest interval until my heart rate was at an acceptable level.  I expect this to happen at the end of the workout, but this was happening after only a few repeats with the shorter rest between them.

Eventually I decided to run a 600 meter time trial at my goal 800 meter race pace.  I felt good during the first 200 meters, but I was quite a bit slower than my race pace.  I began to struggle during the second 200 meters, which was slower than the first 200.  The final 200 was a bit faster, but I not as fast as I thought I was going!

Anyway, I was well off my goal 800 meter race pace, which I needed to achieve to qualify for the 2015 Senior Games.  I decided not to compete in the qualifying Games this month, but rather continue to train in my steady, gradual, injury- free way.  I’ll race only when I feel ready, hopefully by next Spring.  It is difficult indeed to accept that the recovery time after surgery and the recovery time after strenuous workouts get longer and longer as we age.  What helps keep me exercising though, is that I still love to run, my blood pressure and heart rate are low, and my overall health is very good. Continue reading RUNNING, WRITING, AND TRAVELING FOR LIFE – EPISODE 19