Thanks for joining me for Episode 7 of Young Mister Wugidgem. Last week we rode along the river with James, Grace, and Amos to the triple-trunk tree, where they found several clues that could lead to the identity of the evil magician. We also heard from Mom that she believes Dad has real magical powers. Mom then took the clues to Charlie Connors of the FBI. Continue reading Young Mister Wugidgem Episode 7
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!
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:
Please send me your comments. Thanks and enjoy!
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.”
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:
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!
I am reposting this Audio Podcast for the benefit of my iTunes subscribers. If you would like to subscribe, please click on the subscribe icon on my web site, www.allanwchapman.com. Here is the link to Mr. Wugidgem and the Faces of Freedom: Episode 3:
Please click on this link above.
Thanks for listening!
I have been reviewing my workouts since the beginning of the year, in an attempt to unearth progress and setbacks during this 5 month period. Because of hernia and eye operations during the first half of last year, I had spent the second half of 2013 doing a lot of easy running. I was injury free.
In January of this year, I began to do some speedwork, but at a 2 mile pace, rather than an 800 meter one. I was doing 200s, 300s and 400s, usually 4 or 5 repeats, with a 2 to 3 minute rest interval, depending on how I felt. I got through January injury free.
At the beginning of February, I began to increase the speed of my repeats to my 800 meter pace and I dropped the rest interval to the 2 minute range, but still did 4 or 5 repeats. I felt very good during these repeats. On February 27 I felt excellent, having rested 3 days, but on the 4th 200 meter repeat, my left glute cramped at about the 80 meter mark, so I stopped. I rested 90 seconds, then ran 100 meters at my slower 2 mile pace, rested 2 ½ minutes, and then ran one more 100 meters at the 2 mile pace. I prayed I wasn’t injured too seriously. Continue reading RUNNING, WRITING, AND TRAVELING FOR LIFE-EPISODE16
This week has had its downs and ups. Sunday had been a total rest day, so I felt ready for my cross training session at the gym on Monday. The mistake was that I did leg presses and leg curls on machines instead of equipment-free exercises I usually do for my quads, hamstrings and glutes. To make matters worse, I set the machines with higher weight than I typically to.
The net result was that I was extremely stiff on Tuesday, particularly in my knees. I did an easy 3 ½ mile run in the morning, but I didn’t play my typical 9 holes of Tuesday afternoon golf because I was so tired and stiff. I had terrible pains along both tendons in the back of my neck, probably from straining with the extra weight on the machines at the gym on Monday. Aleve didn’t help much.
I did feel better by noon on Wednesday, however, so I was able to add one more 200 meter repeat than I had been able to handle in previous weeks. The average time for the 200s was slightly slower than those of previous weeks, but the rest interval between them was less than in previous sessions. My left knee was sore during the warm-up, but was fine during the repeats. I was particularly pleased because I focused on relaxing my stomach core and shortening my stride, and I felt relaxed overall during the repeats most of the time. I’ll have more on this in a minute. Continue reading RUNNING, WRITING, AND TRAVELING FOR LIFE-EPISODE 9
This working for a living sure gets in the way of life! I’ve been trying to start this week’s blog all last week, and the next thing I knew it was the middle of the following week. Anyway I have managed to find time to run, but today’s comments and observations will be short.
As I have mentioned, I decided to skip this year’s Masters Nationals in Berea, Ohio and focus on a slow rebuild to avoid injury. But I probably have been pushing a bit too hard, particularly in my cross training at the gym. On second thought, I overdid golf at the beginning of training resumption, after the long layoff. That’s when I aggravated my knees. My trainer modified the glutes, hamstrings, quads, upper body, and core exercises to avoid undue pressure on my knees for several weeks. This did allow my knees to heal, and now I experience only an occasional twinge.
Then I read in Runner’s World that strengthening inner (adductor) and outer (abductor) hip muscles would lead to a more consistent foot landing with each step. This, in turn, would reduce the stress on your knees. Therefore this week I did 3 sets of 15 reps each on the inner thigh and outer thigh machines, with probably too much weight. Both my inner and out adductor muscles were sore for the next 2 days. I probably should have followed Runner’s World advice and used resistance bands instead of the machines. Well, live and try to learn! Continue reading RUNNING, WRITING AND TRAVELING FOR LIFE-EPISODE 6
As I was thinking about this new blog on Running, I wondered where to begin. The answer fought its way up from deep in my subconscious: “At the beginning, Grasshopper!”
I thought about that for several moments, and then finally the ancient Latin admonition from the Roman Poet, Horace, drifted into my consciousness: “In medius res, or in English, In the middle of things. So ignore these two paragraphs, and let’s begin.
I am aching from yesterday’s gym workout. This flu is sapping my energy. It can’t be the flu because my doctor says I had the flu shot last fall. Must be some other flu, like STP, or some other three letter designated disease. Anyway, I’m busy thinking up excuses why I can’t run today: I’m still sick; my eye pressure has gone up; got to go to Church this afternoon….
Hold it! I’ve really got to think up excuses why I can run today: I’m feeling better today than I did yesterday; my fever is gone; I feel even better after a run. Don’t go away; I’ll let you know which side won the argument… Continue reading RUNNING, WRITING, AND TRAVELING FOR LIFE