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.Beco...
Mountain hike to the Bog (Part 1 and 2)
Second-String Podcast Mission:- Got a story from your active life?
A run, a ride, a hike, a walk—or just one of those moments when you’re out there doing your thing?
Send me an audio file at:- therunningjackal@shaw.ca.
Tell me what you’re up to, where you are, what you’re seeing, and whatever happens along the way.I’ll collect six submissions, stitch them together, and when the pack is full, I’ll put out the next show.No scripts. No studio polish. No trying to sound like a radio announcer.
Just yo...
Loops @ Lambrick Park
Laps at Lambrick Park: Going Nowhere FastLaps at Lambrick ParkGood morning, viewing public.
The Jackal is back at Lambrick Park.
Same park. More laps.
The legs are complaining. I’m ignoring them.
Another run. Another story. Another day on the trail.
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Norn Trail Loop
The Running Jackal heads out on the Norn Trail, enjoying the sunshine and open space before disappearing into the deep, deep woods. The trail soon narrows between the bushes, requiring maximum concentration to avoid going “ass over tea kettle” on the roots and obstacles underfoot. It’s a nostalgic, memory-lane run, reconnecting familiar trails and old friends while creating a new Norn Trail Loop. Half an hour in, the Jackal discovers a serious flaw in the master plan — he forgot to bring anything to drink. And so, with Zone 3 calling and the bushes closing in from all sides, he bids far...
'Thistlewood' Loop
Good morning, everybody—Carlos here. Today’s adventure was a reminder that guerrilla podcasting doesn’t always go according to plan. I rode 7 km along the Lochside Trail before heading out on a 3.5 km run, but my recording gear fought me every step of the way: I left my voice recorder in my jacket, the earbuds let me down, and I accidentally recorded nothing but them clattering around in my pocket. No matter—sometimes the bloopers become part of the story, so here’s the outtake instead. I’ll still stop by the Longhorn cattle and Pondwood Pond on the ride home, c...
Exploring the Merriman Trail
This week's adventure took me up the historic Merryman Trail on Mount Douglas, one of the mountain's oldest and steepest routes, where every step was a reminder of the early settlers and the Indigenous people who called this place home long before them. The relentless climb quickly turned into a power hike, with heart rate soaring, fallen trees to navigate, and just enough pauses to appreciate the forest and swap a few words with fellow hikers. I reflected on old races, trail history, and how these days I'm just as happy sharing personal thoughts as I am chasing miles...
The Classic 'Duck Run'
I set out early on a warm morning run along the Feltham Trail with the goal of staying mostly in Zone 3, easing off whenever my effort drifted into Zone 4. My route took me on a tour of Bow Pond, King's Pond, and the surrounding trails, where I found very few ducks but enjoyed the peaceful scenery. The heat made the run more challenging, but my hydration pack kept me comfortable as I climbed the hills and settled into a steady rhythm. Along the way I simplified my watch announcements, listened to a little music, recorded videos at each stop...
Three Triangle Repeats (down Glendenning)
Three tough hill repeats made this a real strength-building workout, with 206 metres of climbing packed into just 7.4 km. I kept pushing the climbs, earning three achievements while closing my 700-calorie goal early in the day. My average cadence was 56 as I focused on steady power rather than speed. The effort was intense, with nearly 80% of the workout spent in Heart Rate Zones 4 and 5. Another solid step toward building stronger climbing legs and better endurance for the trails.
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One order of chips
My Wednesday morning trail run began at Cedar Hill Golf Course, where I made my way to the recreation centre for a long, refreshing drink of water before continuing toward Million Dollar Hill in warm, smoky conditions. The heat and lingering smoke made breathing more difficult, so I alternated between running and walking while stopping to photograph the golf course, Bowker Creek, the water gardens, and other familiar landmarks along the route. I realized I had forgotten breakfast apart from half a banana, coffee, and my vitamins, and I also had to turn back earlier to retrieve my Sony...
Blenkinsop down down down...
Today's trail run climbed to its highest point on the Blenkinsop Trail before dropping down the steep, technical descent and looping home via the flatter Lochside Trail. The rocky downhill demanded patience rather than speed, but the Garry oak meadows, sweeping views, and dry summer landscape made every careful step worthwhile. A herd of Longhorn cattle waiting by the gate provided the perfect photo opportunity and an unexpected highlight of the morning. As I ran, my thoughts drifted to how these simple trail recordings might one day become a small record of everyday life, proving that ordinary adventures are...
Bouldering on Irvine.
Today's adventure felt more like mountaineering than trail running as I tackled the steep Irvine Trail in the summer heat, with plenty of climbing, hydration breaks, and a few scenic pauses along the way. A missing Golden Retriever named Murphy became the unexpected storyline of the morning, as I could hear the owner's increasingly desperate calls echoing through the forest long after we'd parted. The tough terrain pushed me into Zones 5 and 6, but months of cross-training are clearly paying off, leaving me feeling stronger and more capable than I have in a long time. Along the climb I reflected on...
O&B to the Cave.
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Glacier Place and the Blue House Run.
I headed to Cedar Hill Golf Course for my midweek chip trail run, recording the trailer video at the start before settling into another episode of guerrilla podcasting. Although I felt a little low on energy and had a looming dental appointment to have a tooth pulled, the peaceful morning, well-kept golf course, and familiar figure-eight route with its convenient water stops kept me moving. Along the way I reflected on my refurbished little bike, balancing cycling with walking in my ten-hour weekly fitness plan, and listened to news about the future of Jeff Galloway's running community. I also...
The Arugula Run, Workout to burn 700 calories (audio only)
On my Sunday solo trail run, I enjoyed a brisk outing through my favourite Forest of Fun, recording both a trailer video and podcast while keeping a steady pace and staying well hydrated with my homemade mint-electrolyte sports drink. I reflected on my recent strength training, the changing scenery, and the simple pleasure of running beneath the forest canopy where the shade made the summer heat much more comfortable. My main mission was to visit the Rake and Radish farm stand in search of fresh arugula, but despite my optimism, I found only garlic scapes and basil, so I...
All New Low Tide Loop
On Canada Day, I headed out solo for a road and beach run around the Low Tide Loop, enjoying a steady and relaxed pace from start to finish. I covered 8.2 km, making it my longest run of the week while focusing on easy endurance rather than speed. The route included 126 metres of climbing, my biggest elevation gain of the week, and I finished stronger than I started. Even though my pace was slightly slower than usual, the effort was meaningful and helped build strength and long-term endurance. It was a satisfying run that combined time on my feet, coastal...
Clockwise at the Bog.
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The MVI
Carlos combined a grocery run with a short exploratory outing, setting off by e-bike toward Fairway Market before heading out on foot to investigate the aftermath of a recent motor vehicle incident near Cedar Hill Cross Road. Following a winding route through Synod Road, Jennifer Road, and Doncaster Drive, he reflected on road closures, a demolished school site, and the possibility that the crash may have been caused by a medical emergency. Along the way he found damaged fencing that appeared consistent with reports of the incident, chatted briefly with a local resident, and continued his climb through the...
Harrop up, Churchill down, Antenna Loop
“Harrop Up, Churchill Down: Antenna Loop” A short, punchy loop taking in the antenna site: climb steady on Harrop Trail, then enjoy a faster, flowing descent via Churchill Drive. A simple up-and-down route that links effort with reward, and a clean circuit for checking in on the hilltop installations.
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Bob, the Rasta, from the bushes
Today’s outing to Lohbrunner Pond turned into a bit of an adventure when I accidentally took my usual route and had to backtrack before getting on course. Along the way I mixed steady walking with short running bursts, enjoying cooler temperatures, plenty of trail encounters, and a chance to test how a few lifestyle tweaks have been affecting my energy levels. I crossed the meadows, exchanged greetings with familiar faces, dodged cyclists and dogs, and soaked in the sounds of the city waking up around me. By the time I reached the pond, my pace had steadily im...
the Glencoe Mash (Podcast)
On a sunny Sunday, I set out to walk Rob’s five-mile route at an easy pace, enjoying the busy atmosphere around Lambrick Park with cyclists, soccer games, baseball, and the summer market. I reflected on a trip the day before to visit my friend Derek and see a Spielberg movie, though missing a bus turned part of the journey into a five-kilometre walk. The route took me through neighbourhoods and along the waterfront, where I enjoyed views of the Gulf Islands, distant mountains, ships, and an exceptionally low tide. Along the way, I shared thoughts about e-bike rentals, th...
Over Dressed on Irvine
Today I ran to the summit, climbing through dense forest to the communications towers on the rocky ridge above. Dark storm clouds loomed overhead, but patches of blue sky created a dramatic backdrop. As I gained elevation, sweeping views opened up across the surrounding hills and forests. Reaching the top was rewarding, especially with the constantly changing weather adding to the experience. It was a challenging and memorable run with some spectacular scenery along the way.
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The "Salmonberry Do-Over"
The “Salmonberry Do-Over” Over the last three months, most of my hiking training has been comfortably aerobic, with 68% of my time spent in Zone 2. I added some steady effort in Zone 3 to help build endurance and strength on the trails. Higher-intensity work was kept to a minimum, making up just a small portion of my training. Overall, it’s been a consistent and balanced approach focused on building a strong endurance base. , Avg Cadence:60
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Ebiking for Beer and Bike stuff
Today's errand ride combined beer-making supplies with a good workout on the e-bike. I followed my familiar route along the Galloping Goose Trail, stopping first at Walmart for dextrose before continuing to Hamilton Hops and Barley for malt, caps, and other brewing essentials. Along the way I reflected on cycling fitness, enjoying the challenge of using less motor assistance while rebuilding strength in my legs after getting my regular bike serviced. The ride was full of small local moments, from chatting with a longtime acquaintance at Walmart to discussing trail construction and brewing with the staff at Hamilton's. With the...
Anti-Clockwise at the Bog
Anti-Clockwise at the Bog This morning’s adventure started with an easy e-bike ride out to Rithet’s Bog. Once there, I left the bike behind and headed onto the trails for a relaxed run through one of my favourite local nature spots. The bog was quiet, the legs felt good, and it was one of those outings where the kilometres seemed to take care of themselves. After the run, I cruised home on the bike, letting the ride double as a recovery session. A great way to spend a Sunday morning combining fresh air, movement, and a little time...
Out on Whittaker, in the forest of fun!
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Meadows trail Loop
This morning I tackled the Meadows trail loop, a short but demanding five-kilometer route packed with steep climbs, rugged rocks, and tangled roots. The constant elevation gain kept the effort honest, pushing me into Zone 4 on some of the tougher sections while most of the run stayed comfortably aerobic. I averaged about a 10-minute kilometer pace and managed to keep moving steadily despite the technical terrain underfoot. The workout left me feeling strong, energized, and satisfied after nearly fifty minutes of grinding through the trails. Sometimes the smaller loops end up delivering the biggest workouts, and today was definitely...
From the Pond to the Clubhouse
Carlos reported in from near King’s Pond on a Wednesday rest day, where he checked on the ducks and admired a tame wood duck before continuing toward the golf course for water. He reflected on how his running schedule shifted week to week and spoke about recent concerns with his breathing, heart rate, and overall cardiovascular health as he compared his walking and running pace. Along the route, he described the sunny weather, blackberry patches, and the Derby Road Connector while listening to a true crime podcast and thinking about the differences between professional podcasting and his own re...
Little Mount Doug.
I headed up Mount Douglas Park for a tough run-hike to the summit of Little Mount Doug, taking on the steepest climbs right from the start. The trails were rugged and slow going, with plenty of climbing, off-leash dogs, rocky sections, and a careful descent after my recent fall earlier in the week. I looped past the saddle, caves, and Todd Trail before making the final push to the summit on the safer back route. Along the way I stopped for photos, monitored my heart rate and calorie burn, and enjoyed the incredible views despite feeling a bit sleep-deprived...
The "Lambrick Edition"
Back at Lambrick Park today, keeping things simple with steady laps, early walk breaks, and plenty of time to settle into the rhythm. The wind was up, the skies were moody, and the park was full of life — tennis players, tai chi groups, baseball practice, dog walkers, and all the familiar Lambrick regulars crossing paths on a cloudy Wednesday morning. My pace gradually improved as the breathing settled down, reminding me again why I enjoy walking and controlled aerobic work more than forcing the pace too early. Between laps I stopped for a few photos, chatted with one of th...
Not just a duck run
I visited the weight room to see the changes they had made and noticed that some of the equipment had been moved around. I went for a long run through Bow Park, Bow Pond, and King’s Pond, stopping at water fountains along the way and checking on the ducks without bringing them any food. During my run, I talked about my work schedule, including how I had covered extra dishwashing shifts and was preparing to help train a new employee who was on the autism spectrum. I also reflected on my past involvement with the Elk Beaver Ultra Marathon, wh...
Up Irvine down Harrop
Up Irvine down Harrop trailsI put in a solid effort on a familiar route, tackling it for the 35th time with a bit more grit than usual. My pace was slower than recent runs, but the added elevation and tough mid-route climbs made that expected. I spent most of the run in higher heart rate zones, pushing into threshold and tempo for a strong overall effort. The challenging terrain also dropped my cadence below normal, reflecting the extra work on the legs. Overall, it was a tougher day out, but a good reminder that sometimes the route sets the terms—an...
El Nido to the top!
I climbed up from the Harrop trail to the South Ridge on Mount Douglas, realizing partway through that I’d lost about twelve minutes of recording, so I kept the recorder going as I continued. I adjusted my gear so I could climb hands-free, navigating rocky sections, loose gravel, and some steep, hands-and-feet scrambling while stopping to take photos of the camas, broom, and sweeping views out toward the Olympic Peninsula and Mount Baker. Along the way, I reflected on the busy running season, with the Times Colonist 10K happening that day, and thousands of runners out while I made my...
El Nido to the top!
Solo run up Harrop trail, from El Nido Crescent to the top of P'Kols (Mt.Doug.) I run up the trails and down Churchill Drive... On a Sunday, I reached the summit of Mount Douglas, taking in the blooming camas lilies and broom along the way. I noted the energy of the Times Colonist 10K happening nearby, with thousands of runners participating. As I climbed the final stretch, I reflected on my effort and the elevation I had gained. At the top, I found myself sharing the windy summit with just a few other people. After a brief pause...
the "Forest Route"
Went out for a run this morning on “The Show Route”—6.86 km in 1:10. It was a mix of steady effort and some harder bursts—felt great overall! Averaged 9:42/km, and with 733 calories burned, it was a solid session. Heart rates climbed, so I know I pushed a bit harder—time to rest up and recover!
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'Easy Five' Mash
I went out for an easy run and covered just over 8 km in about 70 minutes.
I kept a steady, relaxed pace and my heart rate stayed mostly in the aerobic zones.
I felt strong throughout, with most of my time spent comfortably in Zones 2 and 3.
My cadence and effort stayed consistent, and I didn’t push too hard at any point.
I finished feeling great and hit my move goal for the day.
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Douglas Creek Chum Run
I headed out for a routine trail run but got stopped at the bridge by a group releasing classroom-raised chum salmon into the creek. A quick chat turned into a reminder of how those fish support the entire ecosystem, from bugs to trees. The run itself settled into a rhythm—managing heart rate, mixing walking and running, and enjoying the familiar Mount Doug trails. I couldn’t help noticing the contrast between that care for nature and the vandalism sprayed on nearby trees. Looping back, I caught the kids releasing the fish and felt like I’d landed in a small...
Roy's O&B
Carlos heads out on a run documenting recent changes to a fenced-off dog area, noting it was created as a compromise after leash rules upset dog owners. He reflects on the restricted access, comparing it humorously to confinement, but accepts people will eventually adapt. Along the route, he passes familiar local spots, including Kevin’s firewood lot, new housing developments, and the Glendinning trail area, sharing observations about the neighborhood and past connections with fellow runners. His run continues along the Lochside Trail toward Roy’s bridge, marking distance, pace, and small details like reopened water fountains and trail conditions. Reac...
The "Nancy Hanks" Run
Nancy Hanks was the mother of Abraham Lincoln, remembered for her influence on his character despite her early death in 1818. Her name later lived on in a different way through Nancy Hanks, a record-setting harness racing horse of the late 1800s. The horse became famous across North America, symbolizing speed and excellence during a time when horse racing was hugely popular. In Victoria, streets in some areas were named after notable racehorses rather than historical figures. As a result, “Nancy Hanks Street” in Victoria reflects the legacy of the celebrated horse, not Abraham Lincoln’s mother.
Become...
Harrop & the South Ridge trail
I started my run from the top of Harrop onto the South Ridge Trail toward Cougar Cave, setting out with Norma before she turned back due to her sore back. I kept the early pace slow, mixing in walking so we could ease into running together without pressure. Once on my own, I stayed relaxed in Zone 1, moving through the meadows and past familiar landmarks like Tombstone Rock while taking in the spring flowers and birdsong. I adjusted my route around the new dog fencing, noticing how it’s changing some of my usual loops but still enjoying the sh...
Lambrick Park Revisited
I had set out toward Lambrick Park to close out my “Revisit Trilogy,” beginning my first windy lap with the goal of staying in zone two. I reflected on the previous runs—King’s Pond and Rithet’s Bog—along with a tough experiment in zone one the day before, which made this effort feel more balanced. Over five steady laps, I shared the quiet rhythm of the park, brief encounters with fellow runners and plenty of dogs, all while keeping a consistent pace. I noted how the run fit into my broader weekly training, managing effort, calories, and recovery to stay on t...
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...
