The Running Jackal
Self-Improvement
About
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.
Episodes
- The "Lambrick Edition"
The runner details a training session at Lambrick Park on a cloudy Wednesday. The focus was on steady laps with walk breaks, appreciating the rhythm of the exercise, observing park activities, and reflecting on the satisfying blend of rout…
- Not just a duck run
The episode covers a visit to a renovated weight room and a long run through local parks, including observations of ducks. The runner discusses work shifts, training a new employee, and reflects on past ultra-marathon directing before reti…
- Up Irvine down Harrop
The runner describes a challenging 35th run on the Up Irvine Down Harrop trails. Despite a slower pace, the run involved significant elevation and climbs, pushing the runner into higher heart rate zones for a strong effort.
- El Nido to the top!
The Running Jackal documents a climb up Mount Douglas, navigating challenging terrain and enjoying scenic views, while reflecting on the contrast between this quiet ascent and a local 10K race happening simultaneously.
- the "Forest Route"
The Running Jackal host completed a 6.86 km run on the 'Forest Route' in 1 hour and 10 minutes, burning 733 calories. The session involved steady and high-intensity efforts, with an average pace of 9:42/km.
- 'Easy Five' Mash
The podcaster describes an easy 8km run lasting approximately 70 minutes, maintaining a relaxed pace primarily within aerobic Zones 2 and 3. The runner felt strong and consistent, completing the run feeling good and achieving their daily m…
- Douglas Creek Chum Run
The podcast episode describes a trail run at Douglas Creek that was interrupted by a classroom salmon release. The author reflects on the importance of these fish to the ecosystem and notes the contrast between this act of conservation and…
- Roy's O&B
Carlos documents changes to a local dog park and observes neighborhood developments during his run, sharing reflections on restricted access and past connections with other runners.
- The "Nancy Hanks" Run
The episode discusses the name "Nancy Hanks," known both as Abraham Lincoln's mother and a record-setting racehorse. The name's association with the horse influenced street naming in Victoria, Canada.
- Harrop & the South Ridge trail
The episode details a run starting from Harrop on the South Ridge Trail, passing landmarks like Tombstone Rock and observing spring flora and fauna. The runner adapted the route due to new dog fencing while maintaining a relaxed pace.
- Lambrick Park Revisited
The runner describes a training session at Lambrick Park, aiming for zone two effort and reflecting on past runs. The episode details the steady rhythm of five laps, brief interactions, and the integration of the run into the broader weekl…
- Rithet's bog Revisited
The episode describes a contemplative run through Rithet's Bog, detailing the sensory experience of navigating wet trails and finding a connection with the natural landscape.
- King's Pond Revisited
Carlos discusses his running philosophy on the Chip Trail, balancing heart rate training with the run-walk method, and embracing joy in running post-injury. An encounter adds a personal touch to this introspective episode.
- Hiking for the Crows
The podcaster recounts a solo hike where the trail's gentle undulation allowed for an easy effort. The highlight of the hike was an interaction with a group of crows whose playful behavior made the solitary experience feel more communal.
- Douglas Creek to the Sea.
The podcast episode 'Douglas Creek to the Sea' from 'The Running Jackal' describes a midweek run in the rain. The route follows Douglas Creek to the coast, encountering wet conditions.
- Caesar and the Cougar Cave
The episode covers a Sunday run through Gordon Head, discussing local scenery, debates on dog fencing, a visit to Cougar Cave, and reflections on historical events and personal adventures.
- The Leaning Trees of P'Kols
This episode documents a trail run on the P'Kols trails, focusing on the return leg of an out-and-back route. The runner describes the scenery, including Douglas Creek and an outdoor school, while maintaining a steady pace and reflecting o…
- Top Loop Romp
In the 'Top Loop Romp' episode of The Running Jackal, the host describes a comfortable 5 km run completed in about 50 minutes, maintaining a pace of around 9 minutes per kilometre. The average heart rate was 135 bpm, with brief peaks to 18…
- Mid-Week Triptych
This episode discusses the concept of a mid-week triptych, which can be a three-paneled artwork or photo series. These creations often focus on themes of daily rhythm, religious devotion, or art, serving to punctuate the week with creative…
- Patrick's Trail Loop
This episode details a solo 7.05 km run on Patrick's Trail Loop, lasting over an hour with a focus on steady aerobic effort. The runner maintained a heart rate primarily in Zones 2 and 3, with minimal Zone 4 effort during climbs, finding m…
- Churchill Dr. Hike
Carlos hiked up Church Hill Drive instead of running, noting the weather and ongoing construction. He reflected on the Hadrian's Wall adventure, now planned with four walkers. He descended via the Glen Denning Trail, anticipating an improv…
- Trail Noodling
The host describes an easy altitude-focused run in Mount Douglas Park, following a saddle loop towards Arbutus Mount. The episode covers hydration, observations of the forest, and the physical aspects of the run.
- Three Triangles
The runner describes a 'Three Triangles' workout featuring progressively steeper hill repeats in Mount Douglas Park, reflecting on training for longevity and the Barkley Marathons.
- Colquitz Creek to Panama Flats
The episode documents a 5km run along Colquitz Creek, noting its unusually high flow and sound due to storm surge. The route continued to Panama Flats, described as wide, watery, and filled with birdsong, with Mount Douglas visible.
- Kingsberry Crescent to the Summit
Carlos documents an experimental hike up Mount Tolmie's west side, detailing the difficult trail conditions, a wrong turn, and observations like fungi and a discarded gift card. The episode concludes with reaching the summit, a brief recor…
- Hard Miles, Soft Air
The Running Jackal episode 'Hard Miles, Soft Air' details a sunny trail run with significant climbing and scenic pauses, encountering hikers and dogs. The runner contemplates future adventures while navigating muddy conditions and enjoying…
- Glacier Place Mash
This episode documents a run starting at Glacier Place, capturing ambient sounds like tree frogs and gravel. The runner focuses on Zone 2 pace, reflecting on steady movement and the experience of the trail.
- Three Climbs, Less Air to Spare!
The episode details an attempt at three hill repeats where the athlete improvised audio recording with a phone. The workout involved navigating challenging weather and terrain, focusing on patience and rhythm rather than speed, and ultimat…
- P'Kols, Unrushed.
This episode features a run from Glendenning to Harrop, focusing on a slower pace and connecting with nature in the forest. It emphasizes a relaxed approach to running, where the focus is on the experience rather than competition.
- Coastal Drift
This episode describes a long, steady, cold-weather run in a frosty neighborhood. The focus is on endurance over speed, with the runner experiencing quiet streets, winter light, and a satisfying, workmanlike finish.
- Donwood Stairs and Lohbrunner Pond
Carlos, recording a trailer on Blenkinsop Road, plans a midweek podcast episode titled 'Donwood Stairs and Lohbrunner Pond.' The episode will feature footage from his run towards the Lochside Trail, including climbing the Donwood stairs an…
- Broadmead & The Bog
Broadmead and Rithet’s Bog share a landscape history shaped by wetlands, agriculture, and settlement. Rithet’s Bog is a remnant of a former marsh system, parts of which were drained for farmland, leading to the creation of Broadmead Farm.…
- Woodchips, Wandering Thoughts
This episode covers a relaxed 3.5 km run on the Cedar Hill chip trail, maintaining a steady pace and including a brief encounter with ducks. The run featured 70m of elevation gain, completed in 30:40 with an average cadence of 63.
- 'scuse me, that was my porridge
The Running Jackal podcast covers a run through Mount Douglas Park, detailing observations of the environment and reflections on various topics while managing audio-video synchronization and trail conditions.
- Rec.Centre Visit
The episode covers two e-bike rides and a 30-minute weight training session, focusing on the physical activity and controlled effort. The second ride achieved 6.61 km with 67 meters of elevation gain.
- South Ridge Ascent (Podcast)
Carlos introduces the South Ridge Trail hike and shows his cameras. He pauses to offer a 360-degree view of the scenery while continuing his climb.
- Little Mt.Doug Trail Run
The episode documents a trail run on Little Mt.Doug, including testing camera equipment and reflecting on physical condition and gear management. The run concluded the year 2025.
- Glencoe Cove O&B
This episode details a 6.42 km coastal out-and-back run in Glencoe Cove, completed in 56:25 at a relaxed pace. The runner maintained an average heart rate of 125 bpm with a low cadence, noting the effort felt great.
- Christmas Trail Run
The episode details a ride-run-ride workout with a focus on maintaining a low heart rate for aerobic efficiency. The Golf Course Loop was used for steady endurance, aiming for long-term progression without causing fatigue.
- Epic Summit Run
Carlos records audio notes before filming a podcast episode during an epic summit run. He details the starting conditions, his relaxed Zone 2 pace on the Ash Road route, and an encounter with another trail user.
- A Trip around the Chip!
The runner describes a familiar loop on the chip trail at Cedar Hill, noting the scenery and trail conditions. The run involved a mix of jogging and walking, with the runner maintaining a comfortable pace.
- Closing the Ring,Chasing the Climb
The runner describes a hill repeat session on Glen Denning, including warm-up on Mount Douglas and three completed climbs with relaxed recoveries. The focus was on effort, not speed, with moments of reflection on family and Christmas durin…
- Midweek Shenanigans
In this episode of The Running Jackal, the host recounts a run on the Lochside Trail towards a trestle bridge, noting the sounds of the environment and an encounter with another runner. The episode concludes with the host signing off near…
- Friday Trails (on Saturday)
The podcast episode documents a relaxed one-hour trail run covering 6.49 km on a Saturday. The runner maintained an easy pace in Zones 1 and 2, with some climbs, and completed a route that included streets, woods, and the beach, burning 58…
- the mid-week episode
The host of The Running Jackal podcast describes a relaxed 5-kilometre walk through Gordon Head, maintaining an easy pace and low heart rate. The walk included sights of Canadian Santa and inflatable Christmas pups.
- Two Cove Run
The runner completed a solo 6.98 km run in just over an hour on a Sunday morning. The average pace was 9:17 per kilometre, with an average heart rate of 121 bpm, staying in aerobic Zones 2 and 3.
- Learning from the forest
The podcast episode "Learning from the forest" on The Running Jackal details a solo run in the Forest of Fun, where the runner observed the effects of a recent storm on the creek and learned about storm surges and rain-garden projects from…
- Lohbrunner Pond Run
The Running Jackal podcast covers an 8.66 km easy Sunday run to Lohbrunner Pond, focusing on steady effort in heart rate Zones 2 and 3, and a quiet moment feeding ducks.
- Somewhat discombobulated!
The runner describes a trail workout where they moved through all five heart rate zones, covering nearly 6 km in under an hour. The effort resulted in burning over 600 calories, leaving the runner feeling accomplished.
- Harrop to the South Ridge Trail.
The runner describes a fast and efficient climb from Harrop to the South Ridge Trail, noting the steep incline. The 5km route with nearly 200m of climbing was completed in 51 minutes at a steady effort.