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If it is on your computer already it should just be a matter of adding it to your iTunes library.
Open iTunes, select the Library you want to add it to (podcasts, movies, etc.) From the file menu select 'Add File to Library' when the box appears find and highlight the appropriate file and click the OPEN button, iTunes should then add it to its library and you should be able to upload to your iPod.
I'm not sure but I think iTunes recognizes most, if not all, file formats so that shouldn't be a problem.
HTH
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