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.
Lambrick Park Revisited
Rithet's bog Revisited
I set out under a grey sky, looking up through bare branches as I found my rhythm and settled into the quiet of the trail.
The ground turned slick and alive beneath me, and I carefully crossed waterlogged logs, each step a mix of balance and trust.
There’s something grounding about wet shoes and the sound of slow-moving water, like the land is speaking in a softer voice.
I paused at the edge of the bog, taking in the story of this place and how it’s shaped by time, water, and patience.
It felt...
King's Pond Revisited
Podcast Description: On a sunny post-rain morning loop around the Chip Trail, Carlos sets out for a mostly solo run blending movement, reflection, and nature. Along the way, he captures the energy of early spring—blooming flowers, warm sunlight, and lively park scenes—while sharing thoughts on training philosophy, including the balance between heart rate–based running and the run-walk method popularized by Jeff Galloway. Drawing from personal experience, including recovery from an Achilles injury, he reflects on how his approach to running has evolved from performance-focused to joy-driven. A chance mid-run encounter adds a human touch to an otherw...
Hiking for the Crows
I headed out on an epic solo hike, keeping a mostly steady, easy effort as the trail rolled on. The highlight was a crew of playful crows—darting, calling, and almost running alongside me at times. They brought a lively, mischievous energy that made the solitude feel shared. It turned into less of a workout and more of a memorable moment in the wild.
Douglas Creek to the Sea.
Douglas Creek to the Sea
Midweek miles in the rain—wet shoes, dripping len, and that steady rhythm in my 'hood.
Following the creek all the way out to the open water.
Caesar and the Cougar Cave
On my Sunday show run through Gordon Head, I set off chatting about the local sights and sounds as P'kols pulled me along yet again. The pace was good until I hit the trails, where the heart rate mattered more than the watch and I stopped now and then to snap photos and catch my breath. Along the way I ended up in a couple of friendly trail-side debates about the new dog fencing and whether it’s really protecting the vegetation or just annoying the regulars. I also wandered up toward the old Cougar (or maybe Copper) Cave, th...
The Leaning Trees of P'Kols
On my midweek run I completed the return leg of a seven-hundred-calorie out-and-back along the trails around P'Kols, an episode I titled “The Leaning Trees on P'Kols.” I ran mainly downhill at first, enjoying one of my favourite stretches of trail and settling into a steady pace of around ten minutes per kilometre while retracing the same route I had taken earlier. Along the way I passed the outdoor school again, heard the rush of Douglas Creek after the rain, and noticed the bustle of kids enjoying the day while I kept moving. I reflected on how I once ran...
Top Loop Romp
'Top loop romp'
i went out for a relaxed Top Loop run and covered about 5 km in roughly 50 minutes. My pace was around 9 minutes per kilometre, keeping things mostly comfortable. My heart rate averaged about 135 bpm and briefly climbed to around 180 bpm during the harder efforts. I spent most of the time in the easier zones with a few stronger bursts mixed in. I finished the run feeling great, like it was a solid but playful outing. 🏃♂️
Mid-Week Triptych
A mid-week triptych often refers to a three-paneled artwork or curated photo series, frequently highlighting themes of daily rhythm, religious devotion, or art, such as a constructivist piece or a "Holy Week" poem-prayer series. These creations, whether visual or written, are used to break up the week with creative, reflective, or artistic focus, often displayed on social media.
Patrick's Trail Loop
This morning I headed out solo on Patrick’s trail loop, covering 7.05 km in just over an hour, keeping it mostly steady and aerobic. My heart rate stayed comfortably low overall, drifting between Zones 2 and 3, with just a touch of climbing effort in Zone 4. The pace was unhurried, the cadence relaxed — the kind of run where the body moves and the mind wanders. As the trail rolled under my feet, I found myself thinking about old friends and the seasons of life we’ve shared. It was one of those “great feeling” runs — not fast, not flashy, just honest miles and qu...
Churchill Dr. Hike
Carlos recorded his midweek “show” while hiking up Church Hill Drive to the lookout, choosing to walk instead of run to keep his heart rate under control. He reached the top at about a 12-minute-per-kilometre pace, noting the cold air, hazy sunshine, strong wind, and ongoing antenna construction near the summit. During the climb, he reflected on his upcoming Hadrian's Wall adventure, which now looks like it will include four walkers doing the official west-to-east route, including a new addition who is Bill’s cousin. After 38 minutes of climbing, he began his descent down the Glen Denning Trail toward Harvest Lane...
Trail Noodling
In this episode, I head out for an easy altitude-focused run from the base of Mount Douglas Park, recording casually from my phone as I climb toward Arbutus Mount. Running low on hydration, I make an early stop at the park’s tap before continuing along the lower trails, noticing recent wind damage and the quiet of the forest. The route follows a classic saddle loop, mixing steady climbing, power hiking, and relaxed downhill stretches while I keep an eye on heart rate and pace. From the top of Arbutus Mount, with views out over the Salish Sea, I wr...
Three Triangles
That morning I headed out for my Three Triangles run, planning easy hill repeats with a steady climb that grew progressively steeper before each downhill. I moved through Mount Douglas Park, tracking my pace and heart rate while greeting dog walkers and pausing occasionally for photos of my favourite trees. The second climb averaged about eight percent, pushing me into higher zones than usual, though I tried to stay controlled and focused on steady effort. As I ran, I reflected on my podcast episode, my training philosophy of longevity over extremes, and even shared a few thoughts about the...
Colquitz Creek to Panama Flats
This morning I headed out along Colquitz Creek for a five-kilometre run, and the creek was in full storm surge mode. Flowing down from Elk Lake, it was louder and fuller than I’ve ever seen it, a big change from the usual trickle. I followed the path beside the water (with Interurban Road humming nearby), carefully crossed the nearly flooded stepping stones, and stopped for a few photos along the way. The route opened up at Panama Flats, wide, watery, and full of birdsong, with Mount Douglas watching in the distance. A muddy, scenic out-and-back adventure — recorded live, as a...
Kingsberry Crescent to the Summit
This is Carlos taking the experimental route up Mount Tolmie, trying the west side for a change instead of my usual east approach. What I found was a narrow single track with little bridge planks over swampy ground, patches of bare rock, and more hiking than running — especially with a camera in one hand and a voice recorder in the other. I made a wrong turn, retraced my steps (as trail wisdom demands), and eventually rejoined a semi-official path that wound its way toward the top. There were fungi on trees — possibly turkey tail — signs of last summer’s burn, a...
Hard Miles, Soft Air
A sunny trail run unfolds from Cedar Hill Road up through Whittaker and Harrop, with more climbing than running and plenty of pauses to soak in the views. I’m moving at a mountain trot, stepping over fallen trees, passing hikers and familiar dogs, and occasionally running out of air as the trail tilts upward. The day feels like early spring teasing its arrival—gloves come off, sunshine breaks through, and everything looks ready to wake up. Thoughts drift to future plans like the Hadrian’s Wall adventure and a new podcast, even as muddy sections and wet shoes keep things...
Glacier Place Mash
Glacier Place Mash I started running anticlockwise from Glacier Place, letting an open-air recording capture the trail exactly as it was—tree frogs, passing voices, and the scrape of fresh gravel underfoot. It was the first run of the week, easing into Zone 2 and waiting for the breathing to settle as the pace naturally smoothed out. Construction noises drifted through the forest while I thought ahead to longer walks, paper maps, and the quiet logic of moving steadily from morning into evening. Downhills offered free speed, climbs demanded patience, and the loop revealed its familiar landmarks in no particular ru...
Three Climbs, Less Air to Spare!
I set out for three long hill repeats on P’kols and immediately realized I’d forgotten my voice recorder, so the phone, a discarded glove, and a bit of improvisation had to do. Mist, steady rain, soaked feet, and steep grades kept the effort honest as I moved between running and hiking, listening closely for zone changes. The climbs weren’t about speed but patience, rhythm, and accepting what the hill allowed. Between summits and familiar faces on the trail, thoughts drifted to future miles and long walks along Hadrian’s Wall. Imperfect audio or not, the work got done — u...
P'Kols, Unrushed.
P’kols, Unrushed
Join me midweek as I leave the streets behind and ease into the trees.
From Glendenning to Harrop, the pace softens and the forest starts to speak.
There’s no rush here — just breath, footfall, and the quiet work of moving forward.
This is a short run, a long exhale, and a reminder that not every effort needs an edge.
Lace up, tune in, and come wander P’kols with me.
Coastal Drift
Long zone one run in my frosty ’hood, Avg Cadence:63
Cold air, quiet streets, and that pale winter light stretching your shadow out ahead like a compass needle. The frost on the path says early and honest—no rush, just steady forward motion. You’re moving through a neighbourhood that hasn’t quite woken up yet, hills holding the horizon, trees standing watch. It feels like a run where endurance mattered more than speed, where you let the rhythm settle and finished stronger than you started—exactly what the numbers back up. A calm, workmanlike coastal miles kind of morning...
Donwood Stairs and Lohbrunner Pond
Good morning everybody, Carlos here, recording my trailer video on Blenkinsop Road as I headed down toward the Lochside Trail. I planned to go up the Donwood stairs to Lohbrunnner Pond and thought that would be the title for this short midweek podcast. I had already captured quite a bit of footage on Mount Douglas and was running down toward the Lochside Trail as I spoke.Letting listeners know to watch my 'feed' for a midweek video podcast of about 24 minutes from that outing, mixing in a few walk breaks and some “eye candy" . I signed off as the Ru...
Broadmead & The Bog
Broadmead and Rithet’s Bog are part of the same landscape history, shaped first by wetlands and later by agriculture and settlement. Rithet’s Bog was once part of a much larger marsh system that naturally drained and nourished the surrounding land. As settlers arrived, sections of the bog were drained to create farmland, leading to the establishment of Broadmead Farm. The name “Broadmead” came not from the land itself, but from Broadmead, a prized racehorse owned by Robert Paterson Rithet. Over time, most of the wetland disappeared under development, leaving Rithet’s Bog as a rare surviving remnant of that origin...
Woodchips, Wandering Thoughts
A gentle Wednesday loop around the Cedar Hill chip trail, keeping things relaxed and familiar. One steady lap around the golf course, soft footing underfoot, nothing forced. I slowed down long enough to say hello to some old friends — the ducks — who barely flinched as I shuffled past. That’s the beauty of this place: repetition without boredom. Thirty minutes of woodchips, small climbs, wandering thoughts, and an easy rhythm before heading off for errands and a few more miles on the bike. The Running Jackal signing off from the Queensbury Ave exit. Stats:
3.5 km · 70 m gain · 30:40 · Avg cadence 6
'scuse me, that was my porridge
I recorded a long on-the-move video and audio segment while running and walking through Mount Douglas Park the day after the salmon toss, narrating what I saw along Douglas Creek as it ran high from recent rain. I talked through my process of keeping audio and video synchronized, filming incidentals, and planning how the footage would become both a trailer and a longer podcast episode. Along the way I reflected on wet feet, muddy trails, fake bridges, zone-based heart rate alerts from my running app, and the challenge of staying upright on slick rock. I passed familiar landmarks like the...
Rec.Centre Visit
I rode my e-bike twice today, using the first short loop to get moving and the second to close the loop and pick up my cycling gear. Between the rides, I settled into a solid 30 minutes of traditional weight training. The strength session felt steady and controlled, with an average heart rate of 97 bpm and just enough effort to keep me honest. Altogether, the second ride covered 6.61 km with 67 meters of climbing, giving the day a nice aerobic lift. It felt like a quiet homage to my virtual training buddy KG, sharing the work even when one of us...
South Ridge Ascent (Podcast)
Carlos introduces the hike while climbing the South Ridge Trail, showing off his new chest-mounted camera alongside his point-and-shoot. He pauses to give viewers a 360-degree look at the surroundings as he continues the ascent. The outing is framed as a straightforward trail update, with “South Ridge Ascent” set as the title for the day.
Little Mt.Doug Trail Run
I headed out on a familiar run toward the swoopy trail and the meadows, narrating as the podcast music faded and the downhill rhythm took over. Along the way, I tested my activity camera on its lowest resolution, talked through its settings and time-lapse features, and laughed at my ongoing habit of misplacing bits of gear while still learning how everything works. As the kilometers and calories ticked by, I decided my route based on how close I was to my daily burn, eventually committing to a climb up Little Mount Doug. Near the top, breathing hard in zone...
Glencoe Cove O&B
Short Coastal O&BA short coastal out-and-back just under an hour, covering 6.42 km. I ran for 56:25 with a relaxed overall pace of 8:47/km, averaging 6.83 km/h. Heart rate stayed mostly easy at 125 bpm on average, peaking briefly at 155. Cadence was low and economical at 67, and the effort felt great throughout. About 529 calories burned on a steady,
Christmas Trail Run
I completed a purposeful ride–run–ride day, stacking short e-bike sessions around a steady trail run. I kept my heart rate low throughout, staying firmly in aerobic territory and focusing on efficiency rather than intensity. I used the Golf Course Loop run as a controlled endurance effort, letting it complement the rides instead of turning it into a hard workout. I finished the day feeling durable and composed, confident that the work supported long-term progression rather than short-term fatigue.
Epic Summit Run
Hello everyone—Carlos here, taking a few audio notes before I properly hit record. I’ll be filming the show later today on an epic summit run, hands free, with a point-and-shoot camera strapped to my chest. Douglas Creek is in full storm-surge mode this morning, swollen and loud, the kind of water that demands a photo or two for context. All of this is just note-taking for now, setting the scene before the actual program begins up near the resort.
The sun is out, fifteen minutes in, hydration check done, and I’m heading toward Ash Road on the...
A Trip around the Chip!
A Trip Around the Chip I headed out midweek from Queensbury Avenue toward King’s Pond, setting off on a familiar loop of the well-drained chip trail at Cedar Hill. The run felt like a trip down memory lane, with ducks on the pond, the million-dollar view, and the soft crunch of fresh chip underfoot despite the recent rain. I mixed steady jogging with short walk breaks as the rolling hills, muddy patches, and creek crossings kept things interesting. Even with interruptions for photos and trail chatter, I held a comfortable sub-nine-minute pace and stayed mostly in zone three. I fi...
Closing the Ring,Chasing the Climb
I headed out for a short, sharp hill repeat session on Glen Denning, keeping it simple with relaxed recoveries and aiming for about three climbs. I used the early kilometres across Mount Douglas to check in on my body, calm the system, and note that my heart rate spiked early, confirming I was a little stressed before the real work began. I completed each hill repeat by labouring up, turning around gratefully at the top, and enjoying the downhill resets, pausing occasionally for photos, brief walks, and friendly trail-side encounters. As the session unfolded, I settled into zone three efforts...
Midweek Shenanigans
I rode my e-bike down to the Lochside Trail and started my out-and-back run toward the trestle bridge over Blenkinsop Lake, which I always called Roy’s Bridge. I fumbled with my voice recorder at the start, laughing at all the clothing noise before finally tucking it back into its glove. As I crossed the cedar planks, I enjoyed the glockenspiel-like sound of my shoes tapping along the wooden bridge. A little farther down the trail, I bumped into Chris running in the opposite direction doing his K-repeats. I carried on down the path, feeling like the Running Jackal si...
Friday Trails (on Saturday)
I slipped back into the forest of fun for a steady hour on the trails, covering 6.49 km. My pace stayed easy and smooth, settling into long stretches of Zone 1 and 2 with a few spicy climbs pushing the effort higher. The route wound from the neighbourhood streets into the cool woods, then out toward the beach before looping home. My legs felt strong, my heart steady at an average of 126 bpm, and by the end I’d burned 584 calories. It was one of those relaxed Saturday runs that left me feeling great from start to finish.
(This de...
the mid-week episode
I headed out early for a relaxed 5-kilometre walk through Gordon Head, keeping a steady pace of around 10:30 to 11:00 per kilometre. My heart rate stayed low at about 107 bpm, and my cadence hovered around 127 steps per minute, so it really felt like an easy errand walk. The route took me through quiet neighbourhood streets with only small rises and dips in elevation. Along the way I passed a giant Canadian Santa and a whole lineup of inflatable Christmas pups that made me smile. It was a calm, steady way to start my morning.
Two Cove Run
On a bright, sunny Sunday morning, I headed out solo for my Two Cove Run with a goal of burning 600 calories. I covered 6.98 km in just over an hour of running time, holding an easy, steady pace of 9:17 per kilometre. My heart rate stayed comfortably controlled, averaging 121 bpm and peaking briefly at 140. I spent most of the run in Zone 2 and Zone 3, keeping the effort aerobic and relaxed. I finished feeling great and nearly hit my calorie target with 582 burned.
Learning from the forest
Learning from the forest
I went for a solo run in the Forest of Fun and let the trail pull me into its cool, green quiet. I moved past the rushing creek and noticed how swollen the water looked after the recent storm. I ran by the Douglas Weir signs and paused just long enough to read about storm surges and rain-garden projects. The mix of forest sounds and fast water kept me focused and steady on the climb. By the time I finished, I felt refreshed and grounded from being out there.
Lohbrunner Pond Run
I headed over Mount Douglas and down toward Lohbrunner Pond for an easy Sunday outing with a baggie of brown rice in my pocket. My legs settled into a relaxed rhythm, most of the run sitting comfortably in Zones 2 and 3. The trails were calm and cool, and by the time I reached the pond the ducks were already circling the little landing, waiting to see what I had brought. I fed them by the water’s edge under the cedars, enjoying that quiet pause before jogging home. All told, it was 8.66 km of steady effort, a great-feeling run with a...
Somewhat discombobulated!
Somewhat Discombobulated!, Workout to burn 600 caloriesI headed out feeling a bit scattered, but the trail settled me down quickly. I moved through all five heart-rate zones as I covered just under 6 km in a little under an hour. My pace stayed easy and steady, even when a few harder surges pushed me toward the top of my range. By the end, I had burned just over 600 calories and found a comfortable rhythm. I finished feeling great, glad I showed up for the effort.
Harrop to the South Ridge Trail.
I headed out for a quick push from Harrop up toward the South Ridge, keeping it sharp and efficient.
The climb hit hard and fast, proving once again that the shortest line to the summit is always the steepest.
I held an average cadence of 56 and kept my effort steady through the tight bends.
I covered just over five kilometres with nearly two hundred metres of climbing.
By the time I wrapped it up, the whole thing had become a compact, punchy fifty-one-minute burner.
