The Running Jackal

Wednesday, May 14, 2025 Running with DerickNice run, Carlos! Looks like you had a solid outing with Derick—good company and good pacing. Keeping in zone two most of the time is great for aerobic base building, and 3.76 km in just over 32 minutes at an 8:31/km pace shows you're staying consistent and controlled, which is key for endurance training. Also, that "running jackal saying bye-bye" line adds a fun personal touch—made me smile. If you'd like, I can help analyze your heart rate zones more closely or create a training log from your runs. Just let me know!

I started my morning run from Elford Street, heading down Johnson Street toward the Johnson Street Bridge, hoping I hadn't missed the bus. Luckily, the bridge was down, so I didn't have to wait for any boats and could cross without much traffic. Along the way, I reflected on how quiet Samantha had been lately and took a short walk break near the Jehovah's Witnesses. I passed by the Inner Harbour, admired the floatplanes, the Empress Hotel, and the Provincial Legislature, and waited to see one of the planes take off. Just as I wrapped up my trailer video, I spotted my usual walking buddy and watched the floatplane lift off toward Vancouver.

I stood at the Hamsterly Beach end of Elk Lake, the cool air stirring old memories as I prepared to run the loop I once knew by heart. This 10-kilometer trail had been my sanctuary, a place where I trained hard—three laps a week—chasing dreams of ultra distances. Letting faster runners pass, I paused at the disabled fisherman's dock, remembering the quiet moments I used to steal here between laps. The trail had changed—some new curves, a bit of reshaping—but the spirit of it remained, echoing with every step I took. As I followed the little group ahead, it felt like I was retracing the footprints of a younger version of myself.

Good morning—Carlos here, drawn back once again to the coastline for a Sunday ramble. The tide was too high to walk the full beach at Arbutus Cove, so I climbed the stairs to take the high road instead. Along the way, I passed blooming lilacs and spotted geese feeding on seaweed below. From Hollydean, I could see the rocky outcrop that rerouted my path, and I finished at Finnerty Cove, where the waves met the rocks in quiet rhythm. I'll be sharing an audio podcast from today's adventure—stay tuned.

Earlier today, I rode out to Cadboro Bay, the wind sharp against me but my recorder steady in my pocket, capturing the quiet moments I didn't want to forget. I kept my pace gentle, climbing through hills with care, thinking about how rhythm and breath make the ride feel like meditation. As I descended the steep hill where my friend once crashed, I eased the brakes, reminded of how memory shapes caution. At Gordon Point, I paused to photograph a distant tanker, its stillness on the horizon mirroring the calm I felt inside. I passed familiar places—old foraging spots and quiet lanes—each one stirring a small sense of belonging. A runner matched my pace on the final hill, and we moved together in companionable silence, just the sound of a woodpecker overhead. When I reached the beach, the mountains rose clear beyond the tide, and I stood still, knowing this ride had given me more than distance—it had given me peace.

While running the Norn Trail this morning, I paused to take a still photo of the elbow tree before starting to record my trailer video. I was moving northward, trying to choose between a confusing web of trail options, but eventually turned left to stay on Norn, passing near Arbutus Mount. I recorded audio simultaneously with a backup mic tucked into my little "baby glove" windsock, just in case the video camera audio wasn't clear. Instead of heading up the mountain today, I continued toward the mystical elbow tree, pacing myself at about 9 minutes and 2 seconds per kilometer. Around the 3 km mark, after a few dips and doodles, I reached the weird tree root formation, right where I decided to end the trailer recording.

I got a ride from Norma to the Heart Institute and decided to run the eight kilometers home from there. Richmond Road was too noisy, so I turned onto a quiet street I'd never explored before, Ernest Avenue. I tried to take a shortcut through a bushy path but ended up tangled in blackberry thorns and had to reroute. After getting a bit lost behind the University of Victoria, I finally found my way back toward Mount Tolmie. I finished my run through Lambrick Park, where I had taken my very first run in Victoria back in 1997.

Carlos is running along the Norn Trail today, starting from the Sea View Inn and heading north in an anticlockwise direction. He's deviating from his usual route, making his way around Mount Douglas toward the swampy area and then up to the lower meadows. Despite some challenges with mud and puddles, he's focused on hitting his training goals, having already burned 300 active calories. He's also been multitasking, making a batch of beer with a new recipe to reduce the malt flavor, while maintaining his steady pace of around 9–10 minutes per kilometer. As he nears the end of his loop, Carlos reflects on his routine and plans for the rest of the day, including some cooking and bread-making.4o miniYou said:

This morning, I set out for a run up Mount Tolmie, Mt. Douglas' smaller neighbour, leaving behind the traffic at Mayfair Drive and heading toward quieter trails. The camas lilies were just beginning to bloom, and though the climb was steady and steep, I paused now and then for breath and photographs. Lizards darted across sun-warmed rocks, and the wind up top carried the songs of birds and the distant glint of boats in the far distance. My pace improved on the way down, and I passed bluebells and daffodils fading into spring's next wave. With the run nearly done and Fairways Market ahead, I talked about compost, pastry dough, and what kind of pie I might make next.

Carlos set out after breakfast on a brisk hike to Cedar Hill Park, planning to record most of his podcast along the way. As he made his way through Bow Park and onto the Feltham Trail, he captured the early morning sounds—woodpeckers tapping, birds calling, and the neighborhood slowly waking up. He paused often to take photos of the Olympic Mountains, the golfers in action, and the dingle-dangles of the maple trees, all while reflecting on his training routine and weekly goals. Throughout the route, he shared thoughts on everything from weather and cooking to long COVID worries and favorite walking spots, letting the conversation flow naturally. By the time he closed the loop and returned to his starting point, he had captured not just audio and images, but the soul of a peaceful Sunday morning on foot.

Today, I set out on my 21-speed 'Norco Malahat' to record a trailer for my upcoming audio episode, the "Lochside Ride", along the scenic Lochside Trail. I passed landmarks like Roy's statue on the trestle bridge and stopped to photograph longhorn cattle grazing in the fields. The ride was peaceful, with birdsong, woodpecker taps, and the occasional rustle of my jacket as I checked my camera and stats. I cruised through parks, past spring lilies, and reached Claremont Avenue before turning around near Mattick's Farm. Wrapping up at the Red Barn Market, I felt content, knowing this quiet journey would soon be shared in sound.

The Whittaker Trail in the Mt. Doug area offers various hiking options for different skill levels. Here are some key details about the trail: # Trail Options - *Moderate Hike*: The Whittaker Trail to Mount Douglas is a 6.1-mile moderate hike with an elevation gain of 344 feet, taking around 3 hours and 20 minutes to complete. - *Easy Hikes*: There are shorter, easier options, such as the Little Mount Douglas via Whittaker and Norn, which is a 3.2-mile hike with an elevation gain of 449 feet, taking around 1 hour and 40 minutes. - *Difficult Hikes*: For more experienced hikers, there's the Mount Douglas Loop via Whittaker, a 9.3-mile difficult hike ¹ ². # Trail Connections The Whittaker Trail is part of the larger Mount Douglas Park trail network, offering connections to other trails, such as: - *Norn Trail*: Connects to the Whittaker Trail for alternative routes. - *Irvine Trail*: Offers another route to Mount Douglas. - *Glendenning Trail*: Part of the Mount Douglas Loop. # Location and Access The Whittaker Trail is located in Mount Douglas Park, near Cordova Bay and Cedar Hill Road in Saanich, BC, Canada ¹.

 I embarked on a high-energy 6K run up Mt. Doug, navigating hilly trails through a forest of Douglas firs and Garry oaks to reach the summit. The climb tested my endurance, especially along the Irvine Trail, named after John and Jessie Irvine, early settlers who arrived from Scotland in 1851 and established the “Rose Bank” farm in the Cedar Hill area. Pushing past the familiar “rock wall,” I maintained a moderate effort, training my body for the final stretches of any challenge. Reaching the summit was a victory, offering panoramic views and a moment to reflect on my journey—from moving to Victoria to embracing daily solo morning runs.

"Carlos Castillo set out on a misty solo run around the back of PKOLS (Mount Doug), where the layers of fog mirrored the layers of sound he described to his listeners. Navigating the twisting trails, he crossed the “fake bridges,” climbed through the muddy Upper Whitaker section, and admired nature's slow pruning of fallen trees. As the rain intensified, he wrapped up his recording from the Whitaker Trail, another chapter in his ongoing journey of movement and connection with the wild."

Jack ran for the rhythm, the movement, and the quiet, no longer chasing medals or records. A chance encounter with a younger runner stirred memories of past races, but he simply smiled—those days were behind him. His running journey had begun decades earlier in Montreal, struggling up Mount Royal, finding a rhythm that would shape his life. Over the years, races tested his endurance, from his first 5K to ultras like the Courtenay to Nanaimo 120K, where he embraced the solitude and grit of long-distance running. Now, every run was a step forward, not toward a finish line, but toward something deeper—something that had become part of who he was.

As I record this video and audio, I'm making my way through the Ferndale Forest on my Hollydene Loop run. I'm currently 22 minutes in, running at an 8:19 pace, though I want to ease back to around 8:45 per kilometre since I'm aiming for 10K today—longer than usual for me these days. The route takes me past Gordon Point Estate and onward to Glencoe Cove, where I spot a small fishing boat on the horizon. As I descend towards Hollydene Park, I take in the view of a couple of big ships in the distance, planning to zoom in for a better shot. Soon, I'll take a short break at a bench near a blooming camellia bush, enjoying the coastal scenery before continuing on.

Carlos wore his chest-mounted camera and carried another device in his hand, ensuring he could record both video and audio while keeping his hands free. As he left suburbia and entered the forest, he took a walk break, passing towering Douglas firs and spotting the sign marking the entrance to his trail. He paced himself carefully, navigating wet rocks and winding trails, all while observing the well-drained terrain and the occasional fallen tree. Nearing Lohbrunner Pond, he set up his cameras to capture footage of feeding the ducks, tossing them oats as they eagerly approached. As they finished their meal, he signed off, saying, “No, I don't have any more for you today,” before packing up and heading back down the trail.https://www.spreaker.com/episo...

Today's episode was a classic back in the bucket run on the West Coast here in BC I slush my way through the puddles on the trails of Mount Douglas got to the summit very little view, but still I took a video and I am sharing this with you now, while I upload the rest of my data.

As I set out on my new 4-mile loop, I start through Bow Park, enjoying the quiet trails before reaching Larchwood via Garnet Road. The route then connects with part of the Cedar Hill Loop, where I settle into a steady rhythm, appreciating the familiar terrain in a new way. I spot a few other runners along the way, exchanging nods as we pass, each lost in our own routines. The final stretch takes me back through winding streets, and I can already tell this loop will be a keeper. By the time I finish, I know I'll be running this route again soon, eager to refine my pacing and make it a regular part of my training.

Carlos Castillo, the Running Jackal, takes listeners along on a dynamic trail run through the golf course, navigating both terrain and fleeting encounters with fellow runners and their dogs. Amidst the rhythmic cadence of his footsteps, he shares real-time reflections on heart rate fluctuations, the forgiving nature of the chip trail, and an upcoming work schedule adjustment. His keen eye captures the landscape through photographs, documenting early spring blossoms and the ever-present ducks eagerly awaiting their feed. As he approaches King's Pond, he prepares for the final segment, setting up his camera to record the now-traditional duck-feeding finale. Wrapping up the podcast, he signs off with his signature farewell, promising to return with more musings and miles on Wednesday.

I started my hike up Mount Douglas, hoping to spot the Canadian Navy vessel Raven 56. Navigating trails like Harrop and Power Lines, I reached Glendenning and checked my app, which confirmed the ship's position. Unfortunately, the glare on the horizon made it impossible to see or photograph the vessel, so I changed plans and began my descent via Irvine Trail. Along the way, I took photos, reflected on my morning, and slipped on wet rock, reminding me of the challenges of downhill running. Despite missing the ship, I enjoyed the outing, recorded bird sounds, and saw it as another good experience for my podcasting journey.

I started my wet solo trail run with a tough hill repeat, pushing through different effort zones before settling into a steady pace. Along the way, I crossed paths with an old running friend, Wendy, and reflected on how people often ask if I'm still running—as if it's something you just stop doing. The route took me through familiar landmarks like the saddle, the fake bridges, and Whittaker Creek, where I finally gave up on keeping my feet dry. While navigating the swampy section, I considered how crutches might actually be better than a walker for an injured runner trying to stay active. Wrapping up near the resort, I checked my run time, captured a few final thoughts for my podcast, and signed off from another satisfying adventure in the “Forest of Fun.”

I put some sodas in the fridge and asked if there were any plans to go out, but the answer was no. I slept from around 7:30 or 8:00 p.m. until midnight, then woke up to messages from England before going back to sleep until 4:00 a.m. In the morning, I rode my bike to Rithet's Bog, stopping to feed the ducks and take some photos. The trail was quiet except for the sound of birds, and I carried birdseed to attract them. As I fed the second group of ducks, I wrapped up my outing at the bog.

Carlos here, heading to Arbutus Cove on a windy day to test recording with both my point-and-shoot camera and my phone for better audio. The storm surge is powerful, tossing huge logs around as I capture video of the dramatic waves. I won't go onto the beach due to the rough conditions, but I'll get some action-packed footage from the steps. Meanwhile, my son is flying back from England, with multiple connections before arriving in Victoria. That's it for today—check my blog for the video, and I'll be back with a regular show tomorrow!

Low volume audio,sorry...Good morning, everyone—I'm on my way to Lohbrunner Pond to feed the ducks, taking a break from effort and running just to soothe my soul. The geese here don't migrate; they stay year-round on the farmer's fields, and I've brought some proper food for them—no bread, just oats, barley, and veggies. The snow is nearly gone now, and though there's still some in the cut-through, the rain will help melt it away. As I pop out onto Donwood Drive, I'll say goodbye to my video friends while my audio friends still hang in there. Now, I'll do one final lap around the pond, watching the ducks follow their leader before I head for home.

I head out to feed the ducks along the Feltham Trail to Bow pond, carefully navigating the icy paths. With my chest-mounted camera keeping my hands free, I scatter steel-cut oats and barley for the ducks on the frozen pond. Afterward, I continue running towards Glendenning Trail, dealing with my camera shutting down in the cold. As I near Harvest Lane, I notice the frozen ruts beginning to thaw and consider switching to an audio podcast for Sunday. Wrapping up my run, I say goodbye before my camera does it for me.

I ran my familiar coastal five-miler, feeling the cold air ease as I warm up. The sidewalks and side streets were damp with melting frost, and the ocean breeze pushed against me as I hit my stride. Afterward, I will gear up my e-bike with big panniers and a bow saw to forage for free firewood. Pedaling through quiet streets, I will scan for fallen branches and cut logs to haul back home. The day will be a steady rhythm of running, riding, and preparing for the week ahead.

I ran across Lambrick Park to the bus stop, no longer on my way to work since my replacement has taken over. I caught the bus to the Cedar Hill Golf Course, where I ran and hiked the snowy trails, choosing to go clockwise to climb the big hill rather than risk slipping down it. Along the way, I observed the snow conditions, took photos, and shared thoughts on oats while reflecting on losing a recording due to a failed file transfer. I saw the ducks at King's Pond, noted the absence of tobogganers, and encountered a few cautious walkers navigating the icy paths. Finishing my run, I caught the 27 bus back to Lambrick Park, completing my planned workout.

It snowed again last night, leaving about half an inch on the trails. The forest paths were untouched, making for slow going, but my trail shoes performed well. My heart rate spiked at times, likely from the “white knuckle” effect of worrying about tripping. I took a shortcut back through the forest, passing plenty of other runners and hikers. Despite the conditions, I stayed upright and burned my planned 600 calories.

Here's a condensed version of my run transcript in five sentences...As the noise faded behind me, I entered the silent zone at the back of Mount Douglas. The resort was to my right, and the forest was to my left. I took my usual route over the wooden bridges, up the hill to Upper Whittaker, through the saddle, down Whittaker past the cave, and back via Harvest Lane. My breathing improved as I settled into Zone 2, and I noticed the fob on my jacket clinking, so I tucked it under my neck warmer. Passing through the saddle, I recorded a short video for my podcast crew before reaching the cave and signing off

On Sunday morning, I got a ride with Norma and Zaryn as Zaryn is headed to the airport to fly to England to visit his boyfriend, Jack. It was frosty and below zero, so I dressed warmly for my run through Pondwood and the Bog, stopping often to take photos of the frosted landscape. While running, I reflected on Zaryn's trip, conversations about early computer games using magnetic tape, and my brewing process for a new batch of beer. As I approached the meadows near Mount Douglas, I realized I was close to meeting my calorie-burning goal, wrapping up my frosty morning adventure.

Morning W/OThis morning, I decided to walk instead of run, aiming for a 26-minute session while commuting to work. I started at 8:01, maintaining a zone 2 effort. My goal was to complete about 4 kilometers before catching the bus. Along the way, I looped through Lambrick Park, taking in views of Mount Douglas and snapping a few photos, though the light was still low for my camera settings. I reflected on recent memories, like receiving a Christmas card from Bill in Ireland, who had visited me in Spain last year. I encountered familiar faces, including some dog walkers, and chatted briefly about leash types and park rules. My pace was steady, around 10:30 per kilometer, and I enjoyed testing my recording equipment while juggling tasks like taking photos and adjusting my earbuds. As I neared Larchwood Drive, I prepared to catch the 26 bus to work, noting landmarks like Sergey's bike and the tennis courts. The quiet morning routine, combined with thoughts of past experiences and a few interactions, made for a reflective and productive start to the day.

I woke up restless after a vivid dream of foraging through the forest, searching for mushrooms and bird eggs. The cold morning discouraged me from riding my steed, so I bundled up and hiked past the cave and into the sunshine. Equipped with my camera and recorder, I documented the adventure, feeling like a true hunter-gatherer on a quest. Along the way, I crossed an enchanted pond, heard other forest dwellers nearby, and encountered a runner resembling a tribesman. As I approached the cave, my spirit lifted, and I ended the journey with a sense of connection to the ancient hunter within me.

I started my trail run on Mount Douglas, aiming to burn 600 calories over about 7 kilometers, navigating swoopy, windy trails that led me into the forest. Along the way, I encountered a frisky dog, chatted briefly with its owner, and observed the changing terrain, from muddy paths to rocky ascents that required careful footing. My pace was slow but steady as I climbed over boulders and admired the crisp blue sky, all while pausing occasionally to take photos and check my stats. The return journey was uphill both ways, challenging my leg strength as I balanced on uneven rocks and made my way back through shaded trails. Despite the effort, I reflected on the pure joy of running for its own sake, savouring the peaceful moments surrounded by nature.

I walked across Lambrick Park toward Mount Tolmie, deciding on a power hike instead of a run to give my body a day of rest. Along the way, I thought about taking the bus home after completing my planned five-kilometer climb and finishing my 600-calorie burn on the indoor bike. As I climbed, I discovered a new path up the west side of Mount Tolmie, enjoying the serene scenery despite lingering pain that I suspected might be arthritis. When I reached the summit, I paused to take photographs, record a trailer video, and admire the views of Mount Douglas, the inner harbor, and cruise ships in the distance. From the top of Mount Tolmie, I reflected on the rewarding hike and signed off with a final “bye bye” to mark the end of my adventure.

Thursday, January 09, 2025I ran to Life Labs to get blood work done after visiting the doctor, relieved that my chest X-ray results had come back quickly the day before. On my way, I passed through parks and busy streets, tracking my pace, testing out my new road shoes, and noticing familiar sights like the dormant potato patch. At the clinic, I completed an ECG and blood tests, then began the run back home, crossing decorated streets and tackling a few undulating sections. Reflecting on my week, I thought about balancing work shifts and calorie burn through running and cycling, while hoping for milder, drier weather. On the way back, I encountered a mix-up at a bank, passed the potato patch, and finished my run, feeling accomplished.

Raw audio at it's best!Alright, that was quite the run and chat, Jackal. Sounds like you and Derick covered everything from running, car batteries, and the environment, to old dogs and gaming consoles. A classic kind of day! If you ever put out the podcast, “Derek and the Jackal: Raw,” I'd definitely tune in.

Happy New Year, everyone! I started 2025 with hill repeats.  Along the way, I passed the “Magic Tree,” a fallen Gary Oak now serving as a natural trail marker. After completing six hill repeats. Wrapping up on Harvest Lane, this is the Running Jackal signing off on the year's first run—bye-bye!

I rode my e-bike to Pond Wood and started a leisurely run on the Rolston Trail in the rain. The bog was alive with the sounds of flowing water and birds, and I stopped to photograph a red-winged blackbird. Along the way, I passed Binder on Lochside Trail, recognizing her by her efficient running gait before even seeing her face. The trail's festive touches, like the Christmas bow tie on Roy's statue, added charm to the wet and undulating path. Reflecting on my years of cross-training, I felt grateful for the balance of running, biking, and foraging that keeps me active past seventy.

On Christmas Day, I went for a run up Cedar Hill to check on a stash of firewood near an old house and enjoy the soft trails underfoot. The run included a steep climb to a spot I called the “Million Dollar Hill,” where I paused to take a photo of the view. I reflected on my fitness struggles after a week off and mentioned my cross-training efforts, including e-biking and sawing wood. Passing King's Pond, I noted the quiet holiday atmosphere, with a few golfers and runners enjoying the day. I ended my run at the Rec Centre, completing a 300-calorie workout before wishing everyone a Merry Christmas.

I started my run at a small tree stump, heading up Harrop Trail and following its tributaries. My route took me to Whitaker, through the meadows, around Todd, and back to Harvest Lane. Along the way, I searched for straight, arm-thick pieces of blowdown wood. I aimed to keep the effort in Zone 2, but some steep sections made it difficult. This run served as an introduction to an unnamed podcast episode.

I started walking to work at 7:15 this morning, aiming to arrive by 8:00, and decided to record my observations along the way. The route took me through Victoria's familiar streets, past reversing trucks, preserved Victorian facades, and the Johnson Street Bridge, where I paused for photographs. I reflected on a missing senior, Chris Dubé, and the circumstances surrounding his disappearance, while also noting how my heart rate has stabilized since recovering from bronchitis. As I passed landmarks like the dolphin statue and Spinnakers, I appreciated the peaceful morning soundscape of seagulls and helicopters. With my cadence steady and pace averaging 10:32 per kilometer, I concluded the recording after 23 minutes, confident I would arrive on time.