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PODCAST

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

health & fitness fitness

All Episodes

21:24

Coastal Drift

The Running Jackal ·

2026/01/25

Long zone one run in my frosty ’hood, Avg Cadence:63Cold 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

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21:18

Donwood Stairs and Lohbrunner Pond

The Running Jackal ·

2026/01/21

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

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33:48

Broadmead & The Bog

The Running Jackal ·

2026/01/18

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

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22:01

Woodchips, Wandering Thoughts

The Running Jackal ·

2026/01/14

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

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27:29

'scuse me, that was my porridge

The Running Jackal ·

2026/01/11

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23:10

Rec.Centre Visit

The Running Jackal ·

2026/01/07

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

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22:53

South Ridge Ascent (Podcast)

The Running Jackal ·

2026/01/04

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.

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18:35

Little Mt.Doug Trail Run

The Running Jackal ·

2025/12/31

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24:11

Glencoe Cove O&B

The Running Jackal ·

2025/12/28

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,

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8:42

Christmas Trail Run

The Running Jackal ·

2025/12/25

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

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21:23

Epic Summit Run

The Running Jackal ·

2025/12/21

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

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30:08

A Trip around the Chip!

The Running Jackal ·

2025/12/17

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

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22:32

Closing the Ring,Chasing the Climb

The Running Jackal ·

2025/12/14

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26:45

Lochside O&B

The Running Jackal ·

2025/12/11

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

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28:33

Friday Trails (on Saturday)

The Running Jackal ·

2025/12/06

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

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14:08

the mid-week episode

The Running Jackal ·

2025/12/03

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,

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19:14

Two Cove Run

The Running Jackal ·

2025/11/30

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.

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31:00

Learning from the forest

The Running Jackal ·

2025/11/26

Learning from the forestI 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.

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16:43

Lohbrunner Pond Run

The Running Jackal ·

2025/11/23

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

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19:07

Somewhat discombobulated!

The Running Jackal ·

2025/11/21

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.

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