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.

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]

The unedited version of my submissioin to The Extra Mile podcast.

Thanks JD!I love dealing with submissions from friends, this one is rapidly becoming a weekly feature.I too have been monitoring my sleep, having noticed that the early bird in me thrives at dawn, not so much in the PM.

Jim sent me an audio file.Thanks JD!

Update from the roads of South Central P.A.from James Daly. (5:XX)

Christmas greeting to a podcasting friend.