Tag Archives: Audio Podcast

Young Mister Wugidgem Episode 8



In the last episode we learned Grace’s and Amos” Minister, Reverend Peterson is suspected of being the evil magician. This week Grace and Amos try to find a way to prove Reverend Peterson’s innocence . Then we’ll go with James, Mom, and the Russells to the First Ecumenical Tabernacle to discover what it’s all about.  Continue reading Young Mister Wugidgem Episode 8


Welcome to Episode 6 of Young Mister Wugidgem. In Episode 5 we saw James and Dad narrowly dodge a crimson red laser beam, fired by an evil magician. Today we’ll follow James, Amos, and Grace as they ride their bikes along the river to the triple-trunk  tree, where the beam originated, to look for clues. Then Mom enlightens James with her discovery about Dad’s magic. To listen to this week’s podcast, please click on the link just below:


If want to read ahead, you can purchase Young Mister Wugidgem in paperback from the printing division of Amazon, Createspace. Here is the link:


Thanks for listening to Episode 6 of Young Mister Wugidgem, if you did. There will be 16 more episodes. If you didn’t listen, go ahead, click on the podcast link above. I  believe you will enjoy those 25 minutes.

If you haven’t already, please subscribe to this podcast to receive the podcast every week. Thanks again for joining me!

Young Mister Wugidgem, A Young Adult Magical Fantasy


This Great Oak Tree appears on the cover of my new book, Young Mister Wugidgem. We’ll be going back in time to 1994, when Debby and Michael’s mentor, Mister Wugidgem, is thirteen years old. The paperback proof is on the way to me for final approval, and I expect it will be available by the end of August on my web site:  www.allanwchapman.com.

In the meantime, I have started podcasting the book, and the Prologue is going out today. Here is the link:

Direct Link to Young Mister Wugidgem-Episode 1-Prologue 

Please send me your comments. Thanks and enjoy!



This blog post is also available in and audio and part video Podcast.  You can listen (and view part of) this by clicking on this link:


A couple of years ago my brother, a cousin, and our spouses took day trip to Sedona, Arizona.  We had lunch at The Enchantment Resort in Boynton Canyon, and then toured the complex.  The food and service were okay, but the grounds, villas and surrounding mountains were spectacular.  We knew Sedona was a special place and vowed to return one day for a longer visit.

The opportunity arose this month for my wife and me.  We had swapped a time-share week for one at Sedona Summit Resort.  It is a large complex, with several two story buildings which house the units.  Our 1 bedroom suite was spacious and included a decent-sized kitchen and living room.  The only real drawback was we could hear the footsteps from the unit above us when the occupants walked around.  If you go, request a second floor accommodation. 

We had heard that Sedona was a spiritual area, and I noticed in the literature we received when we checked in that there was a talk about vortexes encasing several summits in the Sedona Area.  We attended the presentation, liked what we heard, and decided to hike up to a few of them.  The presenter was Barbara Korte who is an accomplished Spiritual Practitioner.  I have experienced some Shamanistic and Lifespring Meditations and have come to believe “Non-Ordinary” Reality can be real.  Some of Barbara’s experiences really stress my rational mind, but my intuitive self believes extreme experiences are possible.  For more information, visit:



Over the next couple of days we climbed trails to various heights, up Cathedral Rock, Wilson Mountain, and Warrior Rock in Boynton Canyon.   I felt serene and very “present” during these adventures in the rugged, beautiful, and rocky environs, and perhaps sensed a “spiritual electricity” in some instances.  I felt the force more strongly as we approached the base of Cathedral Rock, manifested in my vision; the two spires in the center seemed to radiate against the sky in a surreal fashion.  I had not stopped and adopted my meditative state; it just happened as we were walking along.  Later, we ran into a lady who explained that the “force” was the result of lightning hitting sandstone and fusing it into silicates, which become positively charged. What tends to happen when lightning strikes ground, is it fuses dirt and clays into the silicates, one of which is quartz.  Perhaps this does logically explain why people feel an energy in Sedona, but it seems like “Non-Ordinary” Reality to me.

However, when we climbed the base of Warrior Rock and reached the beginning of the pinnacle, we did stop, and sit, and meditate for a while.  Then along came a friendly person whom you might call a Spiritualist.  He welcomed the two of us, and then gave each of us a hand-carved red rock, in the form of a heart.  Then he climbed the last 50 feet to the pinnacle and began playing his flute.  What emanated from that flute was hauntingly beautiful and we continued our meditations.  My wife and I did capture some of this magic on our iPhones.  Please listen to these now; perhaps you can burn them onto your own DVD, if you are inspired by them:  

This was the absolute highlight of our spiritual search in Sedona.

After a while, we descended, and then headed back to the parking area.  All the way back we could hear the melodic flute.

We then drove the short distance to the Enchantment Resort.  We had made a lunch reservation and, unlike our experience 2 years ago, we were seated right away, and we thoroughly enjoyed a garden-fresh chicken salad and a hearty beef-burger with French fries, both of which we split.

In fact, we enjoyed our entire experience in Boynton Canyon so much that we decided we will stay at The Enchantment Resort when we visit Sedona again.  If you are interested in further details, please open this link in another window:


I had been fighting the flu, complete with aches and runny nose, and the altitude ranges from 4,000 feet to 6,500 feet at Sedona, so I limited my exercise to the hiking.  I felt mostly healed when we returned home so I did a tempo workout, rested one day, and then did a long run the next.  The runny nose returned with a vengeance, so I began allergy medication, which I believe is beginning to work.  The nasal flood has slowed to a drip.   I’m hoping to begin running again this weekend.

Now please go to the link below for the next exciting Episode of Mr. Wugidgem and the Faces of Freedom:





Stanford University Track
Stanford University Track

For three months now, I have incorporated a long run in my weekly training. In the past I would include easy runs, but they were not generally long. My focus was on short, fast workouts to increase my speed. More often than not, I would incur an injury sometime during the year, probably because I wasn’t allowing my body to fully repair muscle tissues broken down during the speed sessions.

I believe the long, medium and slow (including walking) runs over these past three months have boosted my fundamental muscle strength to the point where I can change my intervals distance from a minimum distance of 400 meters and higher to 300, 200, and even 100 meter repeats. I will pay particular attention to being sufficiently recovered over the next day, or more likely the next two days, before doing the next running workout.

This week I did pay attention to getting sufficient rest between my runs. On Sunday I went for my long run, with plenty of walking breaks. On Monday I walked for 33 minutes, going 1.6miles. On Tuesday I did a Tempo run. On Wednesday I played 9 holes of golf. Thursday I did 200 meter speed intervals. Friday I walked for 35 minutes, covering 1.55 miles. Finally, on Saturday I walked for 31 minutes, up a steep hill and back down, 1.5 miles.

The highlight of the week was Thursday. After the golf on Wednesday I was quite tired and my lower back was stiff. I’ve been playing golf weekly with some stiffness and fatigue afterward, but this was more than normal. I had more than a little misgiving about transitioning to faster speed intervals the following day.

I felt better in the morning, although I did not feel fully rested. But I did finally convince myself to go to the track, warm-up, and then decide if I felt up to it. I started with my slow walking and jogging 1 mile warm-up, followed by 7 minutes of stretching, and then two wind sprints. I felt pretty well, so I decided to start with four repeat 200s, and then see how I felt after those.

The workout went very well. I felt relaxed from the very first repeat, with my core relaxed, good leg turnover, high-pump arm action, and full toes push-off. I did the first four repeats at my 800 meter race goal pace, and then decided to do at least two more repeats, and perhaps two more after those. I continued to feel good, so I completed four more. I had done 8 x 200s twice earlier this year, but this workout was the fastest and my maximum heart rate was 21 beats per minute slower than during one of them and 15 beats slower than the other.

As I have mentioned before, this year I am focused on having one long and slow run each week, building slowly and resting sufficiently between running workouts to minimize the risk of injury, all too common in my past.

I would say now, “So far, so good.”


Mr. Wugidgem and the Faces of Freedom-Episode 2

Thank you for viewing this post.  I am continuing with Episode 2 of Mr. Wugidgem and the Faces of Freedom.  In the first episode we saw Debby and Michael hear of a YouTube video showing a resistance demonstration in Venezuela, and soon after they were teletransported to Carib’s farm, near where it was occurring.  Today we will follow them to Lake Maracaibo where head right into the action!

Here is the Audio Podcast link:

If you are interested in a print copy of Mr. Wugidgem and the Faces of Freedom, please go to Createspace, a Division of Amazon:


Thanks for listening!

Please subscribe to receive future episodes automatically.  Thanks!

Mr. Wugidgem and the Faces of Freedom-Episode 1

Welcome to today’s podcast and thanks for tuning in.  My favorite in the Mr. Wugidgem Fantasy Series is Book 5, Mr. Wugidgem And The Faces Of Freedom.  Today I thought I would repost Episode 1. Debby and Michael begin the day in Social Studies Class and finish it in a foreign country, several thousand miles away! 

In coming weeks I will be posting the balance of the episodes.





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

Iffley Road Track-Oxford University


Thanks for joining me today for Episode 18 in my running, writing, and traveling blog. For those of you who want to listen, rather the read, here is the link to the Audio Podcast: 

Picking up on one of my comments from the last Episode, it is extremely difficult to see the fine line between health and injury. Last week I ran a 600 meter time trial to get an idea how close I was to running a steady pace at my desired 800 meter race pace goal. I felt I was getting close to being able to race a full 800 meters at my goal pace, based on the 200 meter interval times at which I had been running. Was I ever wrong!

I thought I was running the first 200 meters at race pace, but I was quite a bit slower than I expected. I picked up the pace, but even at the 400 meter mark, I was still behind my goal pace. I increased my tempo in the final 200, but still finished well off my goal.

I just looked back at my training log, and I see that I had done a difficult tempo run 3 days before, and only walked the following 2 days. Therefore I did have 2 days of rest between the runs, but I may have needed a third day of rest.

I also may have needed to do my 200 meter interval training at a pace faster than race pace and/or reduced the rest interval to less than the 2 minutes I was taking. This week I think I will just reduce the rest interval and maintain the 200 meter pace at race level. The last time I did intervals faster than race pace, while maintaining the 2 minute rest intervals, I sustained a glute injury that took a long time to heal. Reducing the rest interval should be less stressful on the tired muscles, with less risk of injury.



On Iffley Road Track, Oxford 2 weeks ago

Click on this link for the Audio Podcast Version of the written word below:

Two weeks ago I stood in my street clothes on the Iffley Road Track in Oxford, England, where Roger Bannister first broke the four minute mile. I had resumed training, and became aware that I was way past due for posting on my running, writing, and traveling blog.

Since I last posted, I have had 2 eye operations. The first one involved an artificial lens that was implanted after my cataract afflicted natural lens was removed 13 years ago.  For some mysterious reason, on the flight back home from Frankfurt, Germany to San Francisco,  the artificial one decided to relocate and began to wander around my eye’s sclera instead of fixed under my pupil. Here a link to an eye diagram if you may just happen to be curious: 

National Institute Of Health Eye Diagram

My good eye was still 20/20, but I quickly tired of squeezing my 20/450 afflicted eye shut to see properly, so I bought a black patch for it and spouted a lot of Pirate “Arrrrrghs” for the next 10 days.  I was pretty grumpy.

Anyway the first operation went okay and when I went to the doctor week later I could see pretty well. But the very next day the lens decided to take another hike, so they had to schedule a do-over, 2 weeks later. 

As you might expect, those 2 weeks passed really slowly. The 13 year old lens gave up the ghost during the second operation, losing its connectors, so they doctor retired it to the open road and implanted a brand-spanking new one.  This time he not only sutured it in, he glued it in!  “That lens is not going to roam anywhere,” he said. 

So far, it hasn’t even hankered for greener grass.

Anyway during all the time, the doctor prohibited me to run, lift weights, play golf, or anything more strenuous than walking. So I walked, but it was hard when you are used to running.

So I finally resumed running just over 3 months ago, at the end of June. For the first 2 weeks I did nothing more strenuous than easy runs.  Then during the next 3 weeks, I introduced a 1x 5 minute tempo run and fast striding, along with an easy run each week.  I was resting 1 to 2 days between runs, doing only push-ups and crunches on the “off” days.

Then in August, I started a few interval sessions. Here is an excerpt from one of them:

“1 mile w/u (about 15 minutes); about 7 minutes of stretching (45 second bent knee stretches each leg, 45 second straight knee, turned-in foot, stretches each leg, 20 hamstring and quad full leg swings forward and backward each leg, 20 toe liftings and lowerings each foot); 2 x 20 step fast strides (4:51 seconds, rest 71 seconds, 4:50 seconds), rested 1:31, then 1 x 22 step fast strides in 10:52 seconds; rest 3 minutes, then 3 x 200 meters (45:11, 2:00 rest, 46:00, rest 3:30-the time it took my heart rate to drop back to 120, 42:94);  about 1.25 miles w/d in 20:42  Average HR 120, peak HR 159, burned about 450 calories.  These fast strides are about the fastest yet!” Continue reading RUNNING, WRITING, AND TRAVELING FOR LIFE-EPISODE17