The Running Jackal
This channel is a collection of voice recordings that capture little slices of my life here in Victoria. Most often, I’m out on the running trails, sharing the sounds and stories I encounter along the way, but sometimes the recordings wander into other moments too. Each episode is usually trimmed down from longer sessions, keeping things focused and under an hour so it’s easy to listen to. I like to think of it as a mix of running journal, local atmosphere, and personal reflection. I hope you enjoy the show and come along with me for the journey.
Road Trip (Full Audio)
From the weir to the top
I started my run at the weir on Robinwood Drive and followed the Irvine trail up toward the summit. The morning was cool and damp after a night of rain, and I stopped briefly to admire the nasturtiums blooming in bright orange before the climb began. As I pushed into Zone 3, I felt steady, letting the rhythm of the trail and my thoughts about mindset and community carry me upward. Reaching the summit, the wind hit hard, but the wide view of the Coho ferry and ships in the distance reminded me why I love these climbs. The descent...
Glencoe Cove Runaround
I recorded a trailer video during my run at Glencoe Cove, taking a detour from the main trail to capture the moment. Along the way, I experimented with a metronome to improve my cadence, enjoying both the downhill stretches and the challenge of climbing Balmacara Hill. I shared updates about restarting my home brewing, this time making a Munich-style lager, after learning more about shelf life from my previous batches. Despite forgetting my water bottle, I pressed on, listening for zone alerts and pacing myself through quiet neighborhoods and wooded trails. The run ended with reflections on training, balance...
The 'Friday' route
Good morning, everybody. It’s Sunday, and I’m easing my way into wakefulness with a trip into the woods — my little forest of fun. This is a route I usually save for Fridays, but today felt like the right time to switch it up. Fifteen minutes in, I crossed the hiker’s bridge, sitting 20 seconds ahead of pace with an average heart rate of 137. A quick hydration break and then back to running — the clipping stops as soon as I settle into stride. By the sixteen-minute mark I was still holding steady, average heart rate up to 140 and about 38 s...
Five K with Rob
Five K with Rob Out for a 5K with Rob today along the West Bay Walkway. Floatplanes overhead, cruise ship in the harbor, and plenty of stories along the way. Pace was easy, about 9:30/km, but we made up for it with good company and a lot of laughs. Always better running with a friend.
Lohbrunner Pond Cadence Running
“Morning from Saanich—Friday, August 29th, just before ten o’clock, and I’m back from the trails. Today was a cadence workout, five miles that turned into an out-and-back to Lohbrunner Pond. Ended up covering 8.79 kilometers with about 200 meters of climbing, and it took me just over an hour twenty. Average pace was around 9:15 per kilometer, with cadence sitting at 58. A good steady run, and the kind of quiet morning that makes training out here feel worth it.”
Beachwalking
Good morning from Gordon Head! Today’s Running Jackal episode turned into a little boat-spotting and beach adventure. I set out from San Juan Avenue into the sun, shades on, and wandered down toward Arbutus Cove. With the tide low enough, I managed to scramble across the rocks and driftwood, slipping a bit in my road shoes but still making it through. Lots to see along the way — dogs on the beach, waves lapping, and even some big boulders being put in to reinforce the shoreline. It was one of those perfect sunny BC mornings where you just keep goin...
The Mountain Of Joy!
Join me on a special birthday run adventure at Mount Douglas. 🎉 Starting near Majestic Drive, I wander into the forest, choosing my route on the fly and soaking in the views. With a recent long run in my legs (and a slightly tweaked ankle), I keep the pace easy while tackling some steeper climbs and technical sections. Along the way, I pass Douglas Creek Trail, the hiker’s bridge, and some stunning wilderness that makes this run feel extra epic. This “birthday edition” run is all about trail vibes, steady effort, and capturing the journey on camera for you to come alon...
The standard Mid-Weeker
Wednesday, August 20, 2025 It was one of those steady midweek runs, nothing fancy, just the rhythm of my breath and the soft crunch of gravel underfoot. The blackberries along the trail tempted me, but most of them were just out of reach, dangling like rewards for another time. I curved past King’s Pond, where the water had shrunk back for the season. A few ducks lingered, mostly females, while the rest had slipped off to better waters. I carried on, the quiet broken only by a pair of deer grazing off to the side, unbothered by my passing. That’s alwa...
Harvest to Harrop to the top
I set off up Harrop Trail fuelled by porridge, banana, turmeric, and blueberries, determined to chase altitude over distance. About fifteen minutes in, I wrestled a water bottle from my pack, greeted a friendly white Labrador, and reminded myself this was day three of consecutive running. The climb was brutal—150 meters in one kilometer—forcing me into a power hike where I leaned so far forward I could nearly touch the trail. Along the way, I tracked heart rate zones, calculated calorie burn, and reflected on my August “on the wagon” challenge, feeling my liver thank me for the break fr...
'Pat's Loop' 2025
This morning I set out on P’Kols before the heat arrived and had a fantastic 70-minute adventure on the Saddle Loop. I started near the Sea View Inn and Suites at Cordova Bay, crossing the three “Fake Bridges” — my nickname for the short boardwalks over damp, mossy ground. Whittaker Trail took me into the cool cedar shade, winding upward toward the saddle with its mix of roots, dirt, and rocky steps. I passed places rich with Coast Salish history and ongoing restoration work, then descended toward Douglas Creek before looping back to my starting point. By the time I finished...
New Blenkinsop Loop
Today I tried a new variation of my usual route, heading from Mount Douglas toward the meadows and looping along Blenkinsop Road instead of the well-worn Lochside Trail. It had rained overnight, so the forest felt fresh, and I kept a steady Zone 2 pace, pausing now and then to snap photos and sip my homemade blackberry sports drink. I’d recently serviced all my bikes and hit six days without alcohol, which left me feeling sharper, hungrier, and more energized out on the trail. Along the way, I met a friendly runner with his dog and recalled a past en...
Peacock Hill Run
This morning, I ran up to Peacock Hill via the Chip Trail, starting near King’s Pond after locking up my bike and getting an early Zone 3 warning from my heart. I chatted about a new medication I started—meant to ease prostate symptoms—but decided to take it at night due to possible dizziness. As I moved along the undulating trails, I reflected on my preference for real-life interaction over "Zoom" and reminded myself to keep my effort sustainable if I want to be running into my nineties. Near the summit, I recorded a short video and snapped a few...
Christmas Hill Run
“The kid had wandered off near the base of Christmas Hill, chasing something—maybe a rabbit, maybe just curiosity. Witnesses said a huge eagle swooped down and lifted her clean off the ground before anyone could react. Searchers scoured the hill all day, expecting the worst, until someone spotted her calmly sitting at the summit, legs dangling over the rock. She wasn’t crying, wasn’t scared—just holding an eagle feather and staring out over the valley. No one could explain how she got there without a scratch, and she never told.”
The Bog Sandwich
This morning, I rode my eBike along the Lochside Trail and stopped at Rithet’s Bog for a relaxed trail run. I covered 4.82 km around the bog loop in just under 40 minutes, keeping things steady with an average pace of 8:16 per kilometer. The soft chip and dirt paths were gentle on my legs, and I maintained an average cadence of 65 throughout the run. The ride there and back added a smooth rhythm to the outing, turning the whole experience into a refreshing cross-training session. It felt great to be out moving in nature, combining wheels and feet for one perfect mo...
King's Pond Duck Walk
Blog Post: “A King's Pond Walk — Ducks, Doctors & Drainpipes”
By Carlos Castillo
This morning’s solo walk turned into something richer than just a physical workout—it became a reflection on health, life’s interruptions, duck diplomacy, and neighborhood plumbing. I set off a little after 7:40 a.m. under clear skies, aiming to burn 600 calories and keep a relaxed Zone 1 effort. My route took me through the familiar streets of Saanich
Cedar Hill Power Hike
https://www.youtube.com/watch?v=s49rrq_ww3E
This morning in Saanich, I went on a 6.52 km power hike around the Cedar Hill Golf Course, which took me 1 hour and 14 minutes with an elevation gain of 105 meters and an average cadence of 59. Early in the hike, I had a brief encounter with someone near a little shrine that had recently been decorated with moss and butterflies—we chatted before going our separate ways. I filmed a trailer video and tried to record audio for my podcast, highlighting the Gary Oak meadows an...
Lochside Freedom Ride
This morning, I had planned to run with Derick, but the rising heat had him thinking twice. I was still at the bus stop when he backed out, so I never got on. Instead, I swung onto my little bike and rolled off without a route, just a sense of possibility. I called it my “Freedom Ride”—a spontaneous escape from routine. It felt like the day itself had nudged me to take a break from the schedule and simply move.
Monkey Tree Ride
Carlos here—The Running Jackal—doing something a little different today. I'm not on foot. I'm on my little bike. After just missing the light at Mackenzie Avenue, I paused my recording. Then off I went—rolling past the noisy bustle, aiming toward Hamilton Hops & Grapes to pick up some brewing supplies. You see, Save-On-Foods was out of DME (that’s Dry Malt Extract for the uninitiated). And yes, I'm still brewing—weekly batches now—finely tuned to the right bottle count and desired strength. As I rolled down Quadra Street, “Nothing But the Blues” played from my phone tucked in my poc...
One round of chips
As I swing back under the sweeping branches of the catalpa tree, I begin recording today’s short trailer. This one stands on its own—not part of the regular audio feed, but a self-contained glimpse into the moment. With my trusty voice recorder in hand, I flip the camera around and start a gentle descent. The trail opens up ahead—8:05 pace, nice and easy in the drizzle. The air is fresh, the lens catching a few raindrops, and everything feels grounded in that zone two rhythm. A walk break brings me toward what once were the gates of Mr. Mc...
Exploring the Edge of My Playground
Mt. Tolmie Out & Back – Midday Mission Complete 🌄🔥 Today’s outing was a steady and satisfying loop from Gordon Head up to the summit of Mount Tolmie — and back again. I logged 8.08 kilometers at an average pace of 9:16/km, taking 1 hour and 14 minutes to complete the journey. The cadence held around 60, giving the whole workout a consistent, meditative rhythm. At the summit, I took in sweeping views over downtown Victoria and paused briefly at the vegetation signage — a subtle reminder of the ecosystem we're moving through. Even though Mount Tolmie is a lesser peak next to Mount Douglas, it still brings its own sense...
Canada day Summit Run
Canada Day Summit Run – Mt. Doug
To celebrate July 1st, I headed up Mount Douglas for a solo summit trail run—steep, scenic, and full of character. Along the way, I spotted ghost plants, dodged sunlit rocks, and climbed the legendary West Side Story route. I wore my trusty Canada Day bandana (back in regular rotation now), passed cheerful hikers—including a couple of adventurous kids—and paused near the top to soak in the stunning view: blue skies, Mt. Baker, and the ocean far below.
A perfect mix of effort, solitude, and celebration. Happy Canada Day, everyone...
Running the Douglas Creek Watershed
Sunday Long Run – Douglas Creek Watershed Edition 🏃♂️🌲 Hey folks! Just wrapped up a hot and happy 10K run through the Douglas Creek watershed—part trails, part quiet backstreets, and definitely more eventful than expected. Started off at Mount Doug’s main lot, escaped the city noise quickly, and got lost (in a good way) in the green tunnel of trees. Snapped a quick photo at the Norn Trail sign and soaked in some gorgeous lighting—hard shadows but tons of contrast. Camera in hand, podcast rolling... you’ll find both the video and audio on the Running Jackal podcast site if you're curious...
Looking for the 'lost tree'
Blog Post: "The Missing Tree and an Unexpected Running Lesson"
Yesterday’s trail run turned into a bit of a scavenger hunt and a masterclass in peer motivation. I set out to find a particular pair of trees I’d photographed years ago—two of the same species, once joined by a root, forming a strange and beautiful bond in the forest. After weeks of misremembering its exact location, I finally stumbled upon them again, only to find the connecting root broken—likely removed for safety. That bittersweet rediscovery became the backdrop to another unexpected highlight: running into my old f...
The good ol' Saddle Loop
This morning I set out for a trail run around Mount Douglas, doing my classic Saddle Loop with filtered water and a homemade sports drink to keep me hydrated, thanks to reminders every 15 minutes. I enjoyed the lush forest, took a few still photos and some video clips for my blog, and even looked out for owls while climbing through the Douglas Creek valley and over the "fake bridges." As I ran, I reflected on music, my controlled IBS making running easier, and shared memories of ocean spray plants and conversations with fellow hikers. I let my thoughts wander from...
The Duck Run
Carlos here, checking in from a late-morning duck run through Lambrick Park and onto the Feltham Trail, brunch bag in hand for the Bow Pond crew. Today's gourmet duck spread? Frozen peas, outer lettuce leaves, radicchio bits, and a splash of raisin bran—true pondside luxury, even if the ducks might ghost me again. Along the way I passed a stream of schoolkids on bikes and waved at the ever-reliable wood guy on Glendenning, his box of firewood still standing strong. Jack’s visit is winding down, and my youngest is suddenly into cooking thanks to him—paella lessons are on dec...
Clockwise on the Chip.
A solo morning jog around the Cedar Hill Golf Course gave me a refreshing 3.5 km loop, taken clockwise this time. I kept a steady pace of 8:50 per kilometre, letting my legs turn over at an average cadence of 63. The total run time came to 30 minutes and 53 seconds — just enough to break a light sweat and settle into a rhythm. I made the trip to and from the course on my eBike, adding a smooth and quiet ride to bookend the session. It was a simple loop with a touch of adventure, perfect for starting the day right.
Anti-Clockwise at the Bog (Director's Cut)
A re-worked video slideshow of Rithet's Bog over the years and through the seasons, this will be a video podcast on YouTube:-
https://youtu.be/xSCRHoUAdW8
Anti-Clockwise at the Bog
Anti-Clockwise at the Bog
📍 Rithet’s Bog, Saanich, BC Today’s hike was slow and deliberate—4.84 km in 56 minutes, with a modest 33 meters of elevation gain. I moved anti-clockwise around Rithet’s Bog, letting the landscape unfold at its own pace. This wasn’t a training day. It was a day to notice. Tall grasses brushed my legs, birds called in the distance, and the air held that subtle wetland stillness that asks you to listen more than speak. And then—half-hidden near the trail—a single wild rose bloomed. Bright, delicate, quietly radiant against a wall of green. Moments li...
The Disagreements Episode.
"The Disagreements Episode" – Sidney Run Recap
Ran with Derick in Sidney today under the warm June sun. We yacked about baseball, Google errors, and whether acoustic guitars count as electric if they’ve got a pickup. Lots of laughs, a few friendly arguments—about everything from switch hitters to sprinter muscles. Caught a glimpse of the heron, missed the El Camino, and remembered to hydrate this time. Thirty-five minutes of steady steps and steady banter… might call this one the “Disagreements Episode,” but really, it was just two pals sorting the world out, one kilometre at a time.
Glencoe Cove Run
🌊 Midweek Run to Glencoe Cove 🏃♂️
This morning’s run took me from the neighborhood streets to the rocky coastline—plenty of detours, boat spotting, and a moment to sit on driftwood and take in the Pacific. No deer today, but the tide was rising and the heart rate was dancing through the zones. 📸
Captured a few moments for the simulcast, and yes—still chasing fun over finish lines.
Stay tuned for the Running Jackal episode: “Glencoe Cove” 🐾
#TrailRunning #PodcastLife #OceanViews #RunningJackal #GlencoeCove #NatureFix
Wild Salmon Day.
Today I’m taking you on a neighbourhood loop run starting near Lambrick Park, focusing on hydration and recovery after some recent health challenges. I carry water and reflect on the lesson to stay hydrated, rested, and mineral-balanced, especially after my gastric issues. Along the way, I talk about my wheat beer project, how I had to rebottle a batch, and I bring the leftover grain to feed the ducks at Bow Pond. I stop by the wood stand to retrieve my lucky pill bottle used for toonies, part of my effort to save for winter firewood by collecting re...
Cedar Hill '8'
Here’s a five-sentence summary of the transcript: After returning to running following a brief illness, I reflected on recent health issues that led me to visit a doctor, who recommended electrolyte replenishment, increased fiber, and some lifestyle changes to manage possible IBS or GERD. She ordered a range of tests—blood, urine, and stool—and also suggested I temporarily cut out alcohol and adjust my sleep position for better digestion. While running, I adjusted my route into a figure-eight to stay hydrated by hitting drinking fountains multiple times, and I monitored my heart rate to stay within the proper...
Racewalking at the Track
Here’s the transcript condensed into five sentences in the first person past tense:
I went to the UVic track to do a racewalking workout, warmed up with a couple of laps, and set up my camera to capture my form from a distance. I used a voice recorder in my left hand and wore a heart rate strap to monitor my zones, adjusting my pace to stay mostly in zones three and four. Throughout the session, I reflected on the efficiency of racewalking compared to running, noting how smooth and low-impact it felt on my joints. I reversed di...
Running on Empty (edit)
Victoria Day Run Ran with Derick again today — we got yacking about rock and roll and all kinds of things. Just two good friends out in the wind and drizzle, making the most of a soggy Victoria Day. With the rain coming down, I left the bike at home and opted for a mix of bus rides and foot travel. Saved my one short run for the outing with Derick — but I still managed to rack up a surprising number of short (and not-so-short) walks getting me back home by noon. Sometimes the best runs aren’t about the miles...
The Blenkinsop Trail Hike
This morning, I set out on the Blenkinsop Trail under a bright sky and a strong, whispering wind. The urban streets slowly gave way to the forest’s quiet pull, where every step felt like a return. A steep climb at the heart of the hike challenged my breath but rewarded me with sweeping views and stillness. I moved with purpose, but never rushed—letting cadence and curiosity guide me. A full-length video and podcast are on the way, capturing the soul of this joyful mountain walk.
Running with Derick
Wednesday, May 14, 2025 Running with Derick
Nice run, Carlos! Looks like you had a solid outing with Derick—good company and good pacing. Keeping in zone two most of the time is great for aerobic base building, and 3.76 km in just over 32 minutes at an 8:31/km pace shows you're staying consistent and controlled, which is key for endurance training. Also, that "running jackal saying bye-bye" line adds a fun personal touch—made me smile. If you'd like, I can help analyze your heart rate zones more closely or create a training log from your runs. Just let me know...
Early morning run to work
I started my morning run from Elford Street, heading down Johnson Street toward the Johnson Street Bridge, hoping I hadn’t missed the bus. Luckily, the bridge was down, so I didn’t have to wait for any boats and could cross without much traffic. Along the way, I reflected on how quiet Samantha had been lately and took a short walk break near the Jehovah’s Witnesses. I passed by the Inner Harbour, admired the floatplanes, the Empress Hotel, and the Provincial Legislature, and waited to see one of the planes take off. Just as I wrapped up my tra...
Elk Lake Revisited.
Elk Lake draws me back with its familiar loop, each step pressing into a trail shaped by years of repetition. The hush of the morning is broken only by distant oars slicing water and the slow wingbeat of gulls overhead. Damp cedar and alder lean close, their roots and shadows reminding me where I’ve stumbled before. Near Hamsterly Beach, swans drift like ghosts through fog, watching me pass with timeless detachment. The lake doesn’t speak, but its silence tells me I still belong.
Three Beach Run
Good morning—Carlos here, drawn back once again to the coastline for a Sunday ramble. The tide was too high to walk the full beach at Arbutus Cove, so I climbed the stairs to take the high road instead. Along the way, I passed blooming lilacs and spotted geese feeding on seaweed below. From Hollydean, I could see the rocky outcrop that rerouted my path, and I finished at Finnerty Cove, where the waves met the rocks in quiet rhythm. I’ll be sharing an audio podcast from today’s adventure—stay tuned.
