The Running Jackal

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 spr...

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 a...

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 th...

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 popul...

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. Become a supporter of this podcast: https://www...

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. Become a supporter of this podcast: https://www.spreaker.com/podcast/the-running-jackal--500980/support .

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 r...

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 outdo...

'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, li...

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. Become a supporter...

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...

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 loo...

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 h...

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, tho...

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...

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 dem...

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 thro...

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 a...

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...

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. Become a supp...

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 mat...

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...

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...

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...

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 w...