Audio Postcards

A 6.84 km walk completed in 1:16:43 with a solid 222 m of elevation gain. Average heart rate was 121 bpm, peaking at 153 bpm, burning about 716 calories—making it a genuinely challenging effort. Cool, cloudy conditions (9°C, high humidity) with light winds rounded out the session.

Testing, testing, 123, 123 Today, I'm planning to record a short audio postcard using my voice recorder that's built into the iPhone. So this is just another test. Thank you. Bye bye.👋

I headed out for a short, sharp hill repeat session on Glendenning, using the early kilometres to check in on my body as my heart rate spiked and confirmed I was slightly stressed before the real work began. I completed three hill repeats, grinding uphill in zone three, enjoying the downhill recoveries, pausing for brief encounters and reflections, and accepting that the day was about effort rather than speed. I finished with the jog home, turned toward Harvest Lane at 3.68 kilometres, and signed off on the connector trail feeling worked, steady, and satisfied.

On my day off, I set out to hike the Wide Saddle Loop at Mount Douglas, turning the outing into a small experiment. I had my phone’s voice recorder running, paired with a steady metronome, just to see what kind of transcript and data I could gather from the trail. The loop itself circled the base of the mountain, taking me through the Saddle, past the perimeter fence, and eventually onto Upper Whittaker where the path grows quieter and less traveled. Soon I was climbing over the familiar shapes I call the elephant’s back, shoulder, and ear, before dropping into the saddle chute and heading toward Harvest Lane and Glendenning. The pace stayed steady—about eleven minutes per kilometre—with my cadence between the forties and fifties and my heart rate climbing steadily into the 130s as the trail rose and fell. At first the metronome’s clicks kept me honest, but as the hike wore on, I realized they were more of a distraction than a guide, so I focused instead on the rhythm of my footsteps and breathing. Along the way, I passed through quiet stretches of fern and shaded forest, meeting only a couple of other hikers before carrying on toward the open sections. By the time I reached the 5K mark, I had logged nearly an hour on the move and burned close to 478 calories. The hike gave me what I was after: steady aerobic work, a few pushes into higher effort on the climbs, and the satisfaction of covering more ground than I would have with a short run. More than just the numbers, though, it was the flow of the loop itself—the mixture of climbs, descents, and forest turns—that made the experiment feel worthwhile.

Hey folks, Carlos here, just back from a solid run with Rob—well, almost 4K, but it felt good. He’s gearing up for the 8K on Canada’s Thanksgiving Day, part of a whole festival of races that roll along the Victoria waterfront with killer views of the Olympics and the Strait. Running with Rob always pushes me because he’s old school—no walk breaks—while I tend to manage my heart rate with little pauses on the hills. Right now I’m cruising home on my e-bike, trying to record this without too much wind noise, after messing up my first attempt with the mic turned off. We’re already talking about running again soon, maybe adding an extra lap next time, so stay tuned.

Ride Report — “Lochside Pig Ride” This morning, Rob and I set out on the Lochside Trail with one unusual mission: visit the new mini-pigs. The weather was perfect for spinning, and the trail was alive with late-summer greens and a hint of crispness in the air. We covered 31.77 km in just under two hours (1:57:03 moving time), keeping an easy conversational pace of 16.3 km/h. The ride wasn’t about speed—it was about scenery, company, and curiosity. Along the way, we climbed 143 m, enough to keep the legs warm but never burning. My average power came in at 56 W, translating to 965 calories burned, which I think means I earned extra lunch. The pigs, by the way, were worth the trip—charming, small, and already the stars of their pen. We lingered for a while before heading back, chatting about future rides and sharing the road with a scattering of other cyclists and walkers. Second longest ride in my Strava records—proof that sometimes the best motivation is the promise of something unexpected at the end of the trail. 🐷🚴

This morning's run to Lohbunner Pond doubled as an audio test—I had my phone tucked in a pouch under my shirt to see how well it recorded. I skipped the earbuds and ran without music, listening only to messages from Samantha while focusing on pace and hydration. I mixed Half-Salt and a little sugar in my water to mimic a sports drink, aiming to replace lost electrolytes without the fake flavor. Along the way, I stopped to photograph my favorite "Pouting Tree" again and reflected on a recent fall that left a bruise and a reminder to stay cautious. As I reached the meadow, I paused the recording to audit the sound quality and enjoy the quiet moment.

On a rest day that felt anything but restful, Carlos hiked up Irvine Trail to admire the blooming camas lilies, their purple petals bright against the mountain greens. He called it his “mountain of joy,” a place that never failed to lift his spirit—even when the climb left him breathless. From 3.12 kilometers away from his fridge, he scrambled up a rocky face with a grin and determination. At the summit lookout, with downtown Victoria and the Olympic Mountains stretched below, he paused to soak in the view. Signing off as “the running jackal,” Carlos bid farewell from Mount Douglas, now known as PKOLS.

A peaceful lake nature walk made for the perfect rest day activity. The gentle rhythm of walking, surrounded by the calming sounds of birds, water and rustling leaves, helped recharge both body and mind. It was a chance to slow down, breathe deeply, and appreciate the beauty of the natural world. Every step along the trail brought a sense of calm and quiet renewal.

Feeding the birdss at the duck pond after recoirding an epic episode. The last 90 seconds of my "Bog Ducks" show @ the running jackal podcast, here on @Spreaker

Hello, everyone, Carlos here. That strange noise you hear is Mavis’ wheelie basket as I return empty bottles for a refund before picking up some firewood. Since it’s still too icy to bike, this is a mini forage, though I’m paying for the wood instead of gathering it. The cold snap has lasted unusually long, and people are getting fed up—some probably booking flights to Mexico. Now at the woodlot, I’ll choose a bundle, pay, and head back through the forest—bye for now!

I set out on the Feltham Trail, my breath visible in the crisp morning air, the snow muffling my footsteps as I ran for the birds—my own quiet offering to the avian kingdom. Passing Bow Pond, then Kings Pond, I slowed to watch a cluster of ducks paddling through a half-frozen patch of water, their quiet persistence a mirror to my own steady pace. A handful of barley and oats from my pocket scattered onto the snow, an act of small kindness, an instant karma exchange between runner and wildlife. The humanitarian run felt more symbolic than physical now, each step carrying the weight of purpose beyond mere miles. As I reached my goal, the hush of winter wrapped around me, and I knew—like the birds, like the trail itself—I was exactly where I was meant to be.

It has snowed each night for the past three days, making for an ongoing winter challenge on the west coast of Canada. While walking today after a vigorous week of running, I noticed the snow was still dry, avoiding icy conditions for now. Reflecting on past winter driving experiences, I recalled how hidden ice beneath fresh snow caused accidents.

After recovering from foot issues caused by commercial-strength dishwasher liquid, I returned to running at Lambrick Park after a nine-day break. The run felt manageable despite some lingering soreness in my toe pads, and I maintained a steady pace, averaging 8:23 per kilometre while hitting my calorie burn target. It feels great to be back in action, and I’m optimistic about regaining my rhythm.Recovery Running 🏃‍♂️

Chris is recording the sound of crunchy leaves as they walk in the dry woods, noting that wildfires are happening in Massachusetts due to the dry conditions and the state’s substantial tree cover, which has increased since the Industrial Revolution. Despite a shoulder injury, they’re progressing well and can begin gentle exercises, although trail running is on hold to avoid further injury. They reflect on past injuries, like a jaw fracture from hockey, and mention adjusting their running goals, now considering a February marathon in Phoenix.

I apologize for the audio quality, I'm out walking in the woods with my dog, Ollie, despite having a broken shoulder and clavicle. Technically, I shouldn't be walking in the woods, but both the dog and I need to get outside. I’ve learned that using your dominant arm for everyday tasks becomes nearly impossible with an injury like this—simple things like putting on a shirt or even brushing my teeth are a struggle. Although I initially welcomed the break from my intense training schedule, the pain and lack of sleep have made recovery much harder than expected. Mentally, it’s been a challenge to adjust, but I’m taking it day by day, trying to stay active despite the limitations.

"Chris, I’ve been thinking about you and that shoulder of yours! I know it’s a tough recovery, but I'd love to hear how you’re doing. When you get a chance, could you send me an audio postcard of your recovery journey? You know, a little update on how you're feeling, any progress, and maybe even some thoughts on getting back out there on the trails. No rush, but it would be great to hear your voice!"

Hey Jim, just thought I’d send a quick update about the weather and my day. I decided to skip the outdoor stuff and hit the indoor bike and some weight training at the rec center instead—trying to hit my 600-calorie goal for the day! Did a simple routine with dumbbells, some leg presses, and calf raises, and by the time I checked, I was already at 380 calories. After that, I debated walking home in the rain but figured I’d earned a break. Anyway, just heading back now and wanted to wish you all the best—talk soon!

So good morning everybody. Carlos here just got home from my nine kilometer power walk. It was half trail and a half rail trail, so it was hilly for the first four kilometers and then flat for the remaining five. So this is the running jackal signing off on Friday.

I'm currently test-riding a bike to see if it's viable for my commute, averaging about 14 km/h, which is slower than on my e-bike. The bike has 18 or 21 gears, and I'm getting used to the extra effort compared to the ease of riding my e-bike. Over the next few days, I'll decide whether to keep the bike, especially since I expect the price to be around $100 to $150. The bike had been sitting in the kitchen at work, causing some annoyance, but now that I'm trying it out, the decision is on me. Normally, I commute 10 km in 30 minutes, but today it's taking me closer to 40 minutes.

1. I'm testing the sound—one, two, three—just making sure everything is working.2. I’m getting dressed, just moving around the house like I usually do.3. I’m about to drink my coffee before heading to work.4. I’ve got my phone and earbuds, so I’m all set.5. I almost forgot to take my vitamins, but now I'm ready for my day at Little Piggy's Catering.

Good morning, everyone. I'm about to start my run up the one hundred stairs at the Esquimalt waterfront. I'll count the steps as I head down, and I'm running back to work after this. The stairs are metal, like a fire escape, and I'm doing an out-and-back route today. Unfortunately, the video didn't work well because of the zoom setting, but the audio is clear. Signing off, this is the Running Jackal for Kevin's "The Extra Mile" Podcast.ChatGPT said:ChatGPTGood morning, everyone. I'm about to start my run up the one hundred stairs at the Esquimalt waterfront. I'll count the steps as I head down, and I'm running back to work after this. The stairs are metal, like a fire escape, and I'm doing an out-and-back route today. Unfortunately, the video didn't work well because of the zoom setting, but the audio is clear. Signing off, this is the Running Jackal for Kevin's "The Extra Mile podcast".

Musing on the run. 🏃‍♂️

Hello everybody, just recording a little audio postcard for one of my many projects, panning around the scenery here from the top of High Rock. You can see the golf course, the dockyard, and way over there, Mount Work. I'm a little bit early for work today, which is very normal for me; I plan to get in early to see how busy it looks before deciding when to start. I'm turning away from the sun at the moment, and you can see the view panning around a lot here, with Mount Douglas over in the haze. I'll now swing it around from the other side so you can see this nice little oak tree and a hummingbird on the top branches there.

My recovery trail run covered a distance of 7.20 km with an elevation gain of 232 meters, taking a total time of 1 hour and 7 minutes. The route started at Irvine and wound through lush, green forested areas, as evident from the trail map. Along the way, Carlos maintained an average cadence of 58 steps per minute. The run took me to the summit, rewarding me with a great view and the sight of a hollow, moss-covered tree trunk, indicating the natural beauty of the trail. This run was a moderate effort on challenging terrain, suitable for both physical recovery and mental rejuvenation.

Hello everybody, Carlos here doing a summit run for the extra milers out there. Hey Siri, set a three-minute timer please. As promised, this is my three-minute submission for the Extra Mile Podcast group on Facebook. I hope you guys are all planning your recording sessions.

Bill and I go way back to when we used to go to school in London.He was younger than me and I got to meet him first through my younger brother Pablo.Listen to the audio to get more of the story...

Recap from our stay-away in Mallorca with friends.

A four person hike up a steep moutain. (90 minuters moving time)An inpromptu recording with my 'family'...The 'F' bomb was dropped (totally with linguistic context) about seven times, discreat urination was discussed.

Allen and I embarked on a run from our pre-arranged meeting spot at the Roman Church in Pollença. Setting off for 30 minutes out, we covered a distance of 6.92 km with an average heart rate of 129. Upon our return to the church after an hour, including walk breaks and conversations with Norma, we reflected on the route. As we relaxed on a nearby wall, Allen shared his detour home, explaining that he ventured off to find a restroom. Surprisingly, he returned ahead of me, having taken a different path that led him to Colonia. We compared distances and discussed the varied terrain, noting the flat stretches and occasional hills. Despite my initial assumption that Allen would be trailing behind us, he had unknowingly taken the lead, reaching the destination well before us. As we chatted, we observed local scenes, including a man herding sheep up a hill, adding a touch of local flavor to our run. Reflecting on our adventure, we bid farewell from Pollença, amused by the sight of a dog pulling its owner uphill.

So, I've reached the spot where they're preparing for the salmon carcass toss. Planning to swing by on my way back to catch it at around 10:00. Currently halfway through burning 600 calories, so I'll start heading back now from Garyoke Meadows. As I jog back, I pass the famous Crossing of Cordova Bay Road, aiming to witness the annual salmon toss event. It's just a few minutes before 10:00, and I hope to record some audio descriptions of the proceedings. Some people have set up a tent nearby, and I quickly grab my voice recorder to capture the scene. The bridge is where they'll be tossing the salmon into the creek, but it's a bit crowded, and I might have enough material already. Despite missing out on what could be an interesting session with the kids, I decide to continue my run. This is the Running Jackal, signing off for now, potentially missing out on the action but enjoying the jog nonetheless.

Hey there, it's Kevin sending you an audio postcard from just north of Cincinnati, Ohio. I'm out on my morning coffee walk, enjoying the familiar routine of sipping black coffee while getting some steps in and elevating my heart rate. Unlike your picturesque surroundings, my neighborhood walks are pretty typical suburban scenes, but they're still a great way to start the day and appreciate the simple things. Good luck with your podcast, and keep enjoying those scenic walks!

AP(11) Good morning, everyone, Carlos here, recording a quick audio postcard for my new podcast. Today, I'm heading out for a run around Douglas Creek, enjoying the familiar sound of my running shoes on the sidewalk as I enter the silent forest. Scaling back on information intake. Approaching the creek, I'll pause to capture the ambient sounds…  As I reach the new stepping stones, strategically placed in a muddy spot, I'm focused on closing my rings for the day. I also recorded a segment of sounds for the BBC Countryfile plodcast.  This is the Running Jackal signing off, but stay tuned for more audio postcards.  Feel free to send me your own. Bye for now!

So good morning, Jim and all my friends. This is Carlos, walking to work and feeling absolutely gobsmacked, as the English would say, by the day waking up, the masks, and the flags at half-mast here - the American and the Canadian flag. Trying to think what that could be about. Anyway, this business about the audio postcards, I'm really quite excited about this project. I have made a side branch from the usual five minutes into something more ethereal. This is inspired by a new podcast that I started listening to today on the bus; it's called Plodcast. That was a name that I was using for my podcast for the last few years. I've been thinking of it as a podcast when I go out to record my shows, but yeah, I don't really want to get sidetracked too much because I do have a show to record tomorrow. This will be brief, kind of like an extra mile update. Today, I was going to talk about my wife's new sport. If you listen to my show, you probably know that Nora likes to play pickle ball. It's all to do with hand-to-eye coordination and general explosive fitness. Although body type is one of those issues you have to remember with exercise. A small person with a light body like myself finds it very easy to move, somebody built with a little more muscle and a little less stamina and heavier bones would probably find it quite difficult to move for long periods of time. And you know, that's why she likes pickleball, that's why she used to play tennis, that's why she used to do yoga and pilates. But she's taken up playing table tennis now. Don't get me wrong, but table tennis I've always referred to as ping pong, so what's that all about? There has been a change in the name of that game. The new podcast I was listening to is called Plodcast, and its nature sounds very much like my idea of audio guerrilla podcasting, very little important content, much more to do with aesthetic content. I'm at the Inner Harbour in the area called the Songhees, that's named after a native Indian band, First Nation people I should call them, they own this land. I'm going to take a picture of Fisherman's Wharf and then I'm going to take another picture of the east side of the Inner Harbour and then I'm going to say goodbye to you for today. Auto very ni. I'm trying to... first of all, I was trying to avoid my shadow and now I'm trying to maximize on my shadow. Bye-bye.

What is proving to be a weekly submission from my friend in PA. James Daly.Feel free to send me your 'Postcard' to:- [email protected]