Podcast appearances and mentions of Crissy Field

Andy’s Brave New World: Part 4 Andy and Sarah continue to explore the Presidio settlement. Based on a post by the hospital. Listen to the Podcast at Explicit Novels. "I've no intention of giving up our supplies or the consulate. All of that is ours, fair and square, and we can be choosy about who we share with. Right now, even if people like Rachel are a little envious of our situation, they won't try anything. There's no real competition for resources or territory yet." They paused, watching a volunteer coordinate a cache of water bottles. "Yeah", Sarah mused thoughtfully. "I guess the real question is what happens down the line. What if people like Rachel do get jealous of what we have but we don't want to share." She smiled a little. "Post-apocalyptic wealth inequality." "I mean, yeah it's a legitimate question. And if we assume the Presidio is going to be the government here, it'll come down to how it develops. Will they let people have "private property", Andy said, making air quotes, "whatever that means now, or go more communal?" "What do you think would be better?" Sarah asked. "I believe strongly in balance," Andy said thoughtfully. "Yes, the government, or the community, whatever, needs power to redistribute wealth when inequality gets extreme, and it should do its best to ensure everyone has a fair shot, especially because people will naturally gravitate toward supporting their own; you know, nepotism. There's also lots of things that are public goods that only make sense for the government as a whole to organize and provide." "But there's also got to be some concept of private property, that's what motivates people to build, to create, to work hard. Without private property it's hard to have accountability once your group gets bigger than a couple hundred people, and with no accountability it's hard to get people to do things." He gazed around at the bustling camp. "If I can become a respected voice here early on, maybe I can help push development in that direction. A strong but fair government that works to provide public goods and protect individual rights while ensuring nobody falls too far behind." "This is all theoretical though, and way out into the future. For now I think the hope is that people pitch in, work together, and share on their own, because we're all just trying to survive." Sarah studied his face. "You've really thought this through." Andy chuckled. "Yeah, well, before we left Yosemite, I was reading those prepper manuals Miguel, you remember Daniela's dad, left us. They had some interesting takes on politics and government, alongside all the survival and engineering stuff." He shrugged. "They're written by preppers for preppers, so they've definitely got a libertarian bent. But I think some of their core arguments are pretty sound." Andy slowed his pace, watching a woman in scrubs directing several volunteers near the medical tent. "Before we donate these antibiotics, we should ask around about where they should go. Especially ask anyone who looks like they're in charge." "Why not just give them to the medical tent?" Sarah asked. "Because we want as many people as possible to know we brought them," Andy explained quietly. "Each person we ask is another person who knows we're contributing to the community. Better to establish that goodwill early." Sarah nodded thoughtfully. "Smart. What about the apples?" "Yeah, we should be strategic with those too. When we talk to people, first find out if they're actually living here at the Presidio or nearby in the neighborhood. No point giving them to random visitors or people just passing through." He adjusted his pack. "We don't have an unlimited supply, and temporary goodwill from strangers isn't worth much. Better to save them for people we might actually build relationships with." "Like Rachel," Sarah noted. "Since she lives on our street." "Exactly. The apples are a resource, we should use them to build connections that matter." Sarah shook her head ruefully. "You're already playing 4D chess while most people don't even know they're in a game yet." "Maybe a bit Machiavellian," Andy admitted. "But my intentions are good. I want to help rebuild something worth living in." Day 8, Midmorning After an hour of carefully distributed apples, they asked around for Guillermo Herrera. They found him in a makeshift office in one of the old administrative buildings, bent over a desk covered in inventory lists. He was a stocky man in his forties, wearing partial combat fatigues with a well-maintained fade haircut that spoke of decades of military discipline. A younger woman sat nearby, organizing what looked like personnel rosters. Guillermo looked up as they entered, his expression professionally neutral. "Can I help you?" "Andy Rhee," Andy introduced himself. "We just checked in with registration. They suggested we come see you." "Any military experience?" Guillermo asked squarely, brow furrowing as he studied Andy closely. "I was a park ranger. I'm comfortable with firearms, good shot, but no formal tactical training." Guillermo glanced at Sarah expectantly. "No, nothing. Haven't even held a gun before to be honest." She said with a self-deprecating shrug. "I'm eager to learn though, if there will be classes." "Yes, we're in the process of organizing some." Guillermo turned back to Andy. "Talk to Michelle to sign up for the militia." he said, pointing a thumb at the woman behind him. His expression shifted to polite dismissal. "One other thing," Andy continued, "one of our group members, Daniela Martinez, she's fourteen, but she actually got extensive military training from her father, an ex-Marine, also a ranger. He was;" Andy paused. "Very, very prepared for something like this." That caught Guillermo's attention. "How extensively?" "She's currently setting up our defense perimeter. Planning kill zones, considering sight lines, working out mine placement. Her knowledge is really impressive. I'd happily trust her with anything security related for our group." Guillermo leaned back, reassessing. "Put both their names down on the militia list," he told Michelle. "We're trying to catalog available combat personnel." He turned back to Andy. "Any significant weapons?" "Yeah, a reasonable amount," Andy said carefully. "Rather not detail it all yet, until we see how things develop here. But we might be able to share some if there are specific needs." "Sure, nothing urgent right now," Guillermo replied. "There hasn't been any trouble yet. But we're discussing organizing supply runs to the military installations in the region. Travis Air Force Base, Coast Guard Island, Camp Parks, Moffitt Field." He tapped areas on a map on his desk as he named the locations. "San Jose State is open to joining, and we'll reach out to whatever leadership emerges in Oakland if and when it does." Andy nodded. "Good idea. I'd be happy to help when that happens. Daniela too, she'd be valuable on a mission like that, you could probably have her lead a team, if you could convince people to follow her." "Noted." Guillermo made another mark in his notebook. "I'll want to meet her, evaluate her capabilities myself." "Of course. We're at the Korean consulate in Presidio Heights when you want to arrange that." They exchanged Beacon handles, then Andy added, "By the way, who's coordinating the mass grave? I read about it on Beacon. We have a body we need to deal with, and I'm sure we'll find more once we clear our street." "Alyssa Daniels," Guillermo replied. "She's;" he paused thoughtfully. "Diligent. High-strung, but gets things done. She's coordinating from the west side of the grounds." "Thanks." Andy reached into his pack. "And last thing, would you like an apple? Just got them yesterday." Guillermo accepted with a nod of thanks. Andy handed one to Michelle as well, who smiled gratefully. "Also, we have some antibiotics with us to donate, should we take them to the medical tent or is there another place for them?" "Medical tent. Dr. Wilson's in charge there." "Thanks. We'll head there next. Have a good one." Day 8, Midday They found Diana Wells near the western edge of the parade ground, bent over a topographical map spread across a folding table. Her silver hair was pulled back in a practical braid, and she wore well-worn hiking gear that spoke of years spent in the wilderness. Several compound bows and a collection of hunting rifles were carefully arranged on a nearby table. "Diana Wells?" Andy asked, approaching the table. "I heard you're organizing hunting expeditions." She looked up, her weathered face breaking into a smile as she noticed Andy's holstered glock. "Finally, someone who might actually know what they're doing!" She extended a calloused hand. "I've been trying to put together hunting parties, but haven't found a lot of takers." She smiled ruefully. Andy chuckled, immediately warming to her direct manner. "Andy Rhee. I was a park ranger at Yosemite, before all this." "Ranger? Perfect." Diana's eyes lit up. "We need to start organized hunting soon, can't live on canned food forever. But these city libs, bless their hearts, most of 'em never even held a gun;" She caught herself, glancing at Sarah apologetically. "No offense meant." "None taken," Sarah said with a small smile. "I'll freely admit I'm one of those city libs who needs to learn. Actually hoping to start training soon." Diana's expression softened. "Well, that's different then. Admitting you need to learn is the first step." She turned back to her map. "I'm thinking of starting with some deer hunting in Marin. Less competition from other survivors up there, and the herds should be getting bolder without human pressure." "Smart," Andy nodded. "How many experienced hunters do you have so far?" "Three, including me," Diana sighed. "Got a former Marine who did some hunting growing up, and a Forest Service guy from Oregon. Could really use someone with your background." Andy traced his finger along the map's contour lines, studying the terrain. "What about sustainability? Should we be worried about overhunting?" Diana straightened up, giving him an approving nod. "Good to hear a ranger asking that, shows the right mindset." She pulled out a small notebook, flipping through some rough calculations. "It's something I've been thinking about. We should probably try to establish some quotas for the region at some point, coordinate between different hunting groups." She gestured at the camp around them. "But honestly? That's going to have to come later. Right now;" She shook her head with a wry smile. "Way things are going, I doubt we'll find enough competent hunters to make a real dent in the population. Most folks here can barely tell a rifle from a shotgun, let alone track and shoot a deer." Volunteer Coordination. They found the volunteer coordination center in what had once been a Presidio administrative office. The space buzzed with focused energy as women, and a few men, moved between folding tables covered in papers, calling out updates and cross-referencing lists, while several people either requesting or volunteering various types of services spoke to them. At the center of the organized chaos stood a striking woman in her early thirties, her presence commanding attention without effort. Megan Lunn had the kind of natural relaxed attractiveness that didn't need enhancement, high cheekbones, clear gray eyes, and naturally red hair pulled back in a practical braid that reached halfway down her back. She wore simple, well-worn outdoors clothes that suggested genuine outdoor experience rather than posturing. "Jenny, can you cross-reference these lists with medical?" she was saying as Andy and Sarah approached. "We need to know who has first aid training versus actual medical degrees." Her voice carried naturally, pitched to be heard without shouting. She glanced up as they neared, her sharp eyes taking in every detail of their appearance. "Welcome to the circus," she said with a tired smile. "I'm Megan, or Meg. You must be the new arrivals Alice mentioned, the ranger and the biology student?" Up close, Andy could see the subtle signs of command experience in her bearing, the way she positioned herself to keep the whole room in view, how she tracked multiple conversations while maintaining eye contact. A silver pendant in the shape of a compass rose hung at her throat, and a well-used Leatherman multi-tool was clipped to her belt. "That's right," Andy replied. "Andy Rhee, and this is Sarah Chen-Mitchell. You're coordinating the volunteer efforts?" "Trying to," Meg said with a self-deprecating laugh that didn't quite hide her competence. "I was a wilderness guide before all this, led backcountry expeditions, taught survival skills. Turns out organizing twenty stressed people in the wilderness was good practice for;" she gestured at the controlled chaos around them, "whatever this is becoming." A younger volunteer approached with a stack of papers, and Meg smoothly took them without breaking conversation. "We're trying to match skills to needs, and build some kind of structure. Luckily lots of people want to help out." She studied them both with those penetrating gray eyes. "I hear you've set up at the consulate rather than joining us down here?" There was no judgment in her tone, just neutral statement of fact. Andy found himself wanting to explain his reasoning, to have this attractive, capable woman understand his choices. Before he could respond, she held up a hand with another slight smile. "Don't worry, I get it. You've found somewhere defensible, and secured resources. Smart move, actually." She marked something on one of her many lists. "We'll need multiple strong points around the city eventually, not just one central location. The important thing right now is staying connected." Andy found himself immediately impressed with her diplomacy, and her recall of their group and situation. "Yes," he responded. "We are interested in being a part of the Presidio, we just have our own space right now." "Glad to hear. I was hoping, based on the description of your group, that you weren't one of those ultra-right-wing, prepper, sovereign citizen types. I'm sure they're having a blast right now, the ones that survived anyway." Her eyes held a hint of amusement. "So, what can I do for you Mr. Rhee?" He and Sarah shared a glance. "First we have some apples to offer, and some antibiotics to donate. And we've heard you're taking a lot of lead in organizing here, I was wondering if we could chat, big picture." Meg smiled. "Ah, so you're here to play the game as well. No doubt." She called out, "Fresh apples, everyone, get them from the kind Mr. Andy Rhee over here." Sarah and Andy were briefly mobbed by the people in the office, handing out most of their remaining apples. "Let's step outside. I could use a walk." She announced to the room she'd be out for a few minutes. They stepped into the bright sunlight. "Shall we head toward the medical tent to drop off the antibiotics?" she asked. "Or do you have any more people to mention them to first?" Her smile was wry. Andy felt a little exposed. "Yeah, you got us, we have been announcing them first. What gave it away?" "You checked in with Alice over two hours ago." Andy immediately wondered why he hadn't put that together. "It's what I'd do in your position as well." She studied him. "So, what's your strategy here Andy? Give me your assessment of things." Andy paused to gather his thoughts. "Well, it's clear that the Presidio will be the new center of power here in SF. There's a chance another center emerges but at this point, it's unlikely, with so many people already here the network effect is too strong." He continued, warming to the topic. "I want to help rebuild. I've already offered what basic skills I have, but I'd also like to get involved politically. I believe good, well organized government is the best route to getting our basic needs met, as a collective. Water, agriculture, power, trade, defense, medicine, and eventually engineering and manufacturing." He counted off the different needs with his fingers as he named them. "These ultimately require some centralization and broad geographic control to do them sustainably at scale. Not something you can make happen with just you and your plucky band of survivors. Well, power, maybe with solar, and water if you live close enough to the water table to dig a well. But everything else, we need organization and cooperation. Government." His voice grew more serious. "It's still early days but the norms and political decisions and organizations we form today could have long lasting repercussions for our future, assuming we make it that far. And I have thoughts on the direction things should go. I'd like to start shaping things now. I don't care particularly for political power myself, although I'm open to it. I'm more concerned with making sure whatever power ends up taking place is competent and benevolent." Meg listened intently as they walked, her gray eyes occasionally flicking to study Andy's face. The morning fog had burned off entirely now, leaving the parade ground bathed in clear sunlight. Sarah walked slightly behind them, taking in their conversation while maintaining a respectful distance. "That's; a remarkably clear-eyed assessment," Meg said finally. "Most people here are still just trying to process what happened." They passed a group of women organizing supplies, lowering their voices. "And you're absolutely right about the network effect. Every day more and more survivors arrive. If things continue we'll be a small city soon." She stopped walking, turning to face Andy directly. "Also, I appreciate that you didn't lead with just seizing power and controlling things. You led with meeting basic needs." Her penetrating gaze held his. "You're thinking about infrastructure first, then governance to support that. I agree with that mindset." Andy felt oddly exposed under her careful analysis, but also validated. This was clearly someone who also understood the bigger picture. "So, tell me, Andy," Meg said, resuming their walk toward the medical tent, "what direction do you think things should go? You must have opinions about governance structure." Andy considered his response. "I think the immediate challenge is establishing legitimate authority," he said. "Right now, everyone's cooperating because we have to. But once basic survival is handled, power dynamics will get complicated fast." Meg nodded thoughtfully. "Especially with armed groups involved." "Exactly," Andy agreed. "And that's actually my biggest concern. The military and police need to see themselves as subordinate to civilian leadership from the start. Otherwise;" He gestured at the armed men patrolling the perimeter. "Well, history shows what happens when guys with guns decide they should call the shots." "But how do you establish that civilian authority?" Meg asked, genuinely curious. "Elect a President?" Andy shook his head. "Not yet." He paused, watching a group of volunteers unloading supplies. "For now, I think we just need something simpler. A small council, maybe, anyone who can gather enough supporters to qualify. Just enough structure to build an institution that can capture some of the legitimacy that our decisions and communications will earn from being competent, and in turn lend more legitimacy to whatever decisions and communications the current leaders are already making." "And longer term?" Meg prompted, clearly intrigued. Andy laughed. "Well, do you want to get in the weeds here?" Meg nodded so he pressed on. "I think elections work well in theory, but once they scale up, they become easily corrupted. Politicians make impossible promises, cater to special interests, play on people's fears, and on and on. You know." Meg smiled and simply nodded. "I recently learned about this thing called sortition," Andy said. "Like jury duty, but for legislation. Get people who are interested in specific areas, agriculture, defense, infrastructure, to volunteer for a pool. Then randomly select among them to serve on committees that draft laws related to those areas." He warmed to the topic, encouraged by Meg's engaged expression. "Those proposals would then go to another randomly selected assembly, this time drawn from the entire population, for yay or nay votes. Pay them like jurors, give them a fixed term. Let them elect one of their number as an executive to oversee implementation." Sarah, who had been listening quietly, spoke up. "That's; actually really interesting. We talked about the problems with our current election system a lot in our poli-sci classes. It sounds like this would get rid of career politicians, and make it harder to concentrate power in any individuals." "Right," Andy agreed. "But that's all theoretical right now. The immediate priority is establishing the Presidio's authority through competent organization. Getting systems in place for collecting and distributing supplies, coordinating defense, managing resources." He gestured at the bustling camp. "Build legitimacy through effectiveness first. Then we can worry about formal governance. If there's anything I or my group can help with, we're here." Meg studied him closely. "You've clearly given this a lot of thought." "I've had some time to read recently," Andy said with a slight smile. "And seeing everything collapse; well, it makes you think about how to build something better." Meg considered his words thoughtfully. "Well, this is certainly food for thought. I've never heard of this "sortition" before, but it seems quite reasonable." She nodded slowly. "And I definitely agree that we must establish legitimacy through competent governance." "And what are your goals in all this?" Andy asked. "Similar to yours, just less defined in terms of politics," she replied. "I want to help people, make sure we rebuild successfully." Her expression grew more serious. "And in the long run, hope we don't collapse into some kind of anarchy or tyranny. We've suffered enough already." "Agreed," Andy said firmly. He extended his hand. "I'm happy to talk about this more, but for now, I'd hope we can consider ourselves allies." "We can, Mr. Rhee," she said, meeting his gaze and taking his hand with a firm grip. "I'm glad you're with us. I'll mention you to the others who would be on this little council. Maybe we could get a few meetings of us all together at some point." "We'd welcome hosting those meetings at the consulate," Andy offered. A knowing smile crossed Meg's face. "Yes, of course you would. Being the host would give you natural authority." "Hey, just playing the game as you said. And we have a nice formal dining room. And some nice wine stores," Andy replied with a matching smile. "Are you staying here at the parade grounds?" he asked. "Yeah, I have a tent here." "I'd like to offer that you move in with us at the consulate. We have quite a nice setup there right now." Meg shook her head. "I need to stay here, thanks. I can't be a good leader without being among the people, going through their same hardships." A slight smile. "And I honestly prefer camping to living indoors." She considered for a moment. "But, I'd love a hot shower if you have one? And maybe some hot coffee, anything that gets donated gets immediately requested, and we haven't had anything new come in for a while now." "We don't have hot water yet," Andy admitted, "but we do have cold running water. And plenty of coffee." "I start my day at 6AM," Meg said. "If I could come tomorrow morning at 5 to shower and have some coffee, you'd have earned quite a big favor from me." "Anytime," Andy replied. "I'll be up and ready for you. Message me on Beacon if anything changes." "Oh, and who else should I talk to?" he added. "Who would be on this council? I've talked to Guillermo and Diana so far, and I know about Alyssa." "Let's see," Meg said, counting off on her fingers. "Dr. Elena Wilson, she was chief of emergency medicine at UCSF. She's coordinating all our medical operations from the main tent. Brilliant woman, I couldn't believe our luck when she arrived. She's already setting up training programs for basic medical care." She gestured toward the solar array setup. "Then there's Marcus Qin, he was a high-up engineer at Tesla's Fremont plant. He's heading up our power infrastructure projects, working on getting reliable electricity to key facilities, planning longer-term solar installations. He's looking for people with electrical engineering backgrounds, thankfully we have lots of those in this city." "Jennifer Brown is essential, she was regional operations manager for Whole Foods. She understands large-scale food storage and distribution better than anyone here. She's organizing our pantry systems, tracking supplies, planning preservation methods for when scavenging isn't viable anymore." "And probably Rebecca Foster. She was a water resource manager for East Bay M U D. Keeping clean water flowing is going to be crucial once our bottled water supplies run low. She's already mapping out plans for gravity-fed distribution systems and planning wells and filter stations. Desalination, too, if we can get the equipment and power for it." She straightened up. "Those are the key players right now, along with the ones you've met. Each of them has proven themselves competent enough that people naturally started following their lead." On the shore of the Bay. Andy and Sarah stood at the water's edge near Crissy Field, looking out over the bay. The midday sun sparkled off the water, and Alcatraz loomed in the distance, a stark reminder of civilization's remnants. A cool breeze carried the salt smell of the ocean, rustling through Sarah's layered black hair. "Woof, I'm pooped already," Sarah sighed, stretching her arms overhead. Her cropped athletic tank rode up, revealing her toned midriff. "And we still have five more names to talk to." "Yeah, but there's no hurry right now," Andy replied, watching a seabird wheel overhead. "I think today was a good start. Let's take a quick break here, then maybe talk to one or two more people before heading back for lunch." "Ok, I'll message them that we'll be back in about an hour and a half." Sarah pulled out her phone, her manicured fingers tapping quickly. "We're a bit late. Can one of them be Elena? I want to sign up for medical care lessons as soon as I can." She tucked a strand of blonde-highlighted hair behind her ear. "I'm sick of telling people I have no useful skills." "Sure, we can. And yeah, to be honest I didn't expect there to be so much going on here. Beacon said it was 50-ish people two days ago, right?" "Yeah. Exponential growth." Sarah's hazel eyes lit up. "We run into this a lot in biology. It would be interesting to get the exact numbers of new arrivals per day and see if you could fit the growth curve and try to predict where we'd end up." Andy studied her as she gazed out over the water. Her heart-shaped face was animated as she talked, light freckles crinkling around her nose. She had an innate talent for connecting concepts and processing information, backed by determination and resourcefulness. She genuinely cared about helping others (well, except for maybe Crystal). And with her approachable, pretty features, she'd be perfect for politics if there ended up being elections. If they could accept someone so young holding power. His eyes drifted lower, taking in her athletic figure, the perfect curves of her tits under her compression top, the slim waist tapering to curved hips in her matching leggings. Approachable, pretty face, and a fantastic body. She caught him ogling and flashed a self-conscious smile, subtly adjusting her top to emphasize her cleavage. "Hmm, is someone thinking with his dick again?" She stepped closer, looking up at him through long lashes. "Does my, what was it, fearless protector, my *Machiavellian* fearless protector need some special attention?" Andy laughed and reached out to touch her cheek gently. She closed her eyes and smiled, pressing against his hand before looking up at him with those striking hazel eyes. "Alright, what's up Andy?" "I was just thinking, you'd do great in politics." "Huh?" Her full lips curved into a surprised smile. "What do you mean?" "You're smart, you make connections well and pick up new information fast. You're very determined and resourceful. You care about helping people." His eyes traced the delicate lines of her face. "And you're really pretty, in an approachable kind of way. If there were elections, you'd do really well." Sarah shifted her weight, the movement highlighting her athletic figure. "I also totally lack real world skills it turns out, and;" she gestured at her carefully coordinated athleisure outfit, "well; one could say I care too much about how I look." "Like I said, perfect for politics!" She laughed and poked him in the chest, her perky tits bouncing slightly with the movement. "OK, I like this sweet talk. This is like the nicest thing you've said to me since we met." "Well, don't forget I think elections are inherently corrupting." "Hmm, so you want to corrupt me?" she purred, taking his hand. Her skin was soft and warm against his. "Why don't you tell me what you were really thinking." "What I said. And then I stared at you for too long, noticed the rest of your body, and then my brain lost a lot of blood flow." "What, now you notice my body?" She brought his hand up to her tit, letting him squeeze it gently through the compression fabric. Her nipple hardened under his touch. "Four days of wearing the cutest skimpy little matching sets, posing for you, fidgeting with my tops to make you look at my boobs, talking about my body nonstop, and you finally now tell me you notice me while thinking about politics?" She shook her head, making her highlighted layers catch the sun. "You're a real odd duck you know." She suddenly pressed against him in a tight hug, her firm tits pushing against his chest. "Thanks for believing in me." Andy stroked her silky hair, breathing in her light floral shampoo. "Of course." Sarah stepped back, adjusting her top. "Ok. Let's go back." She paused, a mischievous glint in her eye. "Unless; are you sure you don't need any;" She made an exaggerated blowjob gesture, pushing her tongue against her cheek while moving her fist near her mouth. Her full lips curved into a teasing smile. "We could sneak behind those dunes real quick." Andy felt his arousal surge instantly. "Can you do that again?" "What, this?" She repeated the lewd gesture, looking every bit the corrupted coed fitness influencer with her subtle makeup, highlighted hair, and coordinated athleisure set that showed off every curve. "Ok, let's go," Andy said, taking her hand and walking toward the dunes. They exchanged horny smiles and giggles on the way to the dunes, Sarah's athletic figure moving gracefully beside him. Behind the dunes, Andy reclined against the sand and took his pants off while Sarah gathered her layered black hair into a high ponytail, a few honey-highlighted strands falling loose around her face. She knelt between his legs, her compression leggings hugging every curve. Starting with just her hands, she looked up at him through long lashes. "Remind me, what did you say about me just now?" Andy repeated his earlier compliments about her intelligence and determination. "Ah yes, thank you." She gave him a firm squeeze. "I do like a good compliment you know." She leaned forward, her perky tits straining against her top as she took him in her mouth. Her technique was skilled and enthusiastic, starting with gentle kisses and licks along his shaft before taking him deeper, her tongue swirling around his head while her hand worked his base. Her full lips slid up and down his length in perfect rhythm, alternating between quick, teasing strokes and slow, sensual ones. Andy closed his eyes, enjoying the sensations. He switched to praising her body, how toned and tight it was, how perfectly optimized for looking good, how it showed her determination and focus. She hummed appreciatively around him, the vibrations sending shivers through his body. Despite her current activity, a blush crept across her freckled cheeks at his words. She pulled off him, sucking hard as she did so, making her mouth feel deliciously tight before popping off him. "I guess you're wanting me to take my top off?" she asked, sitting back on her heels. Andy nodded. "Ok," she said with a playful smile. "Get ready." She pulled off her compression top and sports bra in one fluid motion, revealing her perfectly perky, symmetric, B-cup tits. They were exactly as impressive bare as they had looked in her carefully chosen sports bras, firm and high, with rosy nipples standing at attention in the cool air. She gave them a little shake, watching his reaction with amusement. "Right, where were we? I believe I was in the middle of, ah, restoring proper blood flow in my patient." She leaned forward again, her tits swaying slightly as she resumed her ministrations. She worked him skillfully, one hand pumping his shaft while the other gently massaged his balls. Her tongue focused on his sensitive spots, especially the underside of his head, occasionally taking him deeper and holding him there. Though she mostly looked down, concentrating on her rhythm, she would glance up periodically through her lashes to make eye contact, her hazel eyes sparkling despite her blush. The contrast between her innocent blush and what she was doing made Andy laugh. "What?" she asked, pulling back. "You're blushing?" "I don't know, it's awkward," she said, self-consciously tucking a loose strand of highlighted hair behind her ear. "It can't possibly be a cute look." "Don't worry, you look beautiful with my cock in your mouth." "Well, if you say so." She gave his head a playful lick, her hazel eyes sparkling. "I am obsessed with looking good after all." She resumed in earnest, using her tongue to continue to rub against his sensitive spots on the underside of his shaft that she'd discovered with her hands yesterday. Within a minute of this rhythm, Andy was ready. He moaned a warning to her. Andy felt the pressure build to an explosive peak. His whole body tensed as waves of pleasure crashed through him. Sarah's hazel eyes locked onto his as she pulled back to his head, her full lips wrapped tight around him. She swallowed eagerly, her small hand squeezing and stroking his shaft with perfect pressure, milking every pulse of his orgasm. The sight of her looking up at him, her pretty face focused on pleasuring him while she swallowed his cum, made him shudder and spurt several more times. When the last aftershocks subsided, she made an exaggerated face, her perfect features scrunching up adorably. "Honestly, we need to find you some canned pineapple or something. Too many rehydrated beef stews." Andy laughed and relaxed, pleasant sensations spreading through his body. "I thought I was getting a sponsored post." "Oh right!" Her eyes lit up as she shifted into her content creator voice. "Hey loves! Quick update from your fave outdoor wellness girlie! Just discovered the most amazing hidden spot in the Presidio for my morning protein boost." She dabbed delicately at her lips with one manicured finger. "You know I'm always on the lookout for sustainable, all-natural sources of nutrients, and let me tell you, this one hits different! Super thick and creamy, with these really;" she gave a subtle eye-roll, "complex umami notes, definitely not your basic store-bought protein shake." She struck an exaggerated influencer pose, bare tits thrust forward. "Loving how it just slides right down, and it's packed with all those essential minerals my body craves." She tossed her ponytail and gave an exaggerated wink. "The best part? My super knowledgeable park ranger friend showed me exactly where to find it. We'll definitely be doing more outdoor taste testing sessions soon! Remember ladies, staying fit during the apocalypse is all about finding those secret spots and knowing exactly how to; work them!" She finished with an innocent smile. "Like and follow for more wellness tips and behind-the-scenes peeks at my outdoor adventures!" She giggled and reached for her top, pulling it back on with practiced grace. "Ok, feel better? Did I overdo it?" "No don't worry, that was quite a great ad." he said, pulling his pants back on. "Let's chill here for a moment before we go." She curled up next to him, her athletic body fitting perfectly against his side. Her layered hair tickled his arm as they watched the waves, the sun warm on their skin. After a few peaceful minutes, she stirred. "Ok, let's go." They stood, Sarah adjusting her ponytail and smoothing her outfit back to Instagram-ready perfection. As they walked back toward the Presidio, she bumped her hip playfully against his. "You know, for someone who claims to be above politics, you sure know how to negotiate for what you want." Day 8, Early Afternoon The medical tent hummed with barely contained chaos. A dozen cots had been crammed into the space, most occupied by patients in various states of distress. Someone moaned from behind a makeshift curtain while a volunteer with shaking hands tried to sort through a box of donated medications, labels facing every direction. The sharp smell of antiseptic couldn't quite mask the underlying odors of sweat and sickness. Dr. Elena Wilson hunched over a patient chart at a wobbly folding table, squinting at her own handwriting. Dark circles shadowed her eyes, and her silver-streaked hair had escaped its bun in several places. Her scrubs were wrinkled and spotted with what might have been coffee or something worse. When she reached for her pen, her movements were quick and economical, like someone who had learned long ago not to waste energy on unnecessary gestures. "Excuse me?" Andy cleared his throat. "Are you Dr. Wilson?" She looked up, blinking as if emerging from deep concentration. "Yeah, that's me." Her eyes flicked between Andy and Sarah, assessing. "You need medical attention?" "No, we're actually here to donate some supplies," Andy said. "I'm Andy, and this is Sarah. We just got to the city yesterday." Sarah nodded. "We brought antibiotics." Dr. Wilson's expression shifted subtly. "Let's see what you've got." Andy unzipped his pack and carefully laid out the bottles on the edge of the table. Dr. Wilson picked each one up, examining the labels. "Oh thank god," she murmured, almost to herself. Then louder: "Riti! Come here a sec!" A harried-looking nurse in faded scrubs hurried over, clipboard in hand. "Log these in," Dr. Wilson said, gesturing to the antibiotics. "And put them in the locked cabinet." She turned back to Andy and Sarah. "Thanks, you might have saved a few lives today." Sarah took the opportunity to speak up. "I heard you might be starting some kind of medical training," she said. "I studied biology at UCLA before; all this. I know it's not the same as medical training, but I really want to help if I can." Dr. Wilson ran a hand through her hair, further disheveling it. "Biology, huh? That's something at least. We're doing basic emergency response training on Tuesday morning. Everyone needs to know how to stop bleeding and recognize infection now." She glanced over at a patient who had started coughing violently. "Michelle will add you to the list. I need to check on Mr. Peterson." As Dr. Wilson hurried away, Michelle gave them a tired smile. "Don't mind her. She's been working pretty much non-stop since everything went down. The class starts at nine on Tuesday." She wrote Sarah's name in a notebook. "And thanks for the antibiotics. We're running low on everything." Day 8, Early Afternoon The afternoon sun beat down on the cracked pavement as Andy and Sarah made their way back through the empty streets of Presidio Heights. The silent houses loomed around them, windows dark and lifeless. Sarah tugged at her ponytail, trying to smooth it down. "God, it's so quiet," she said, her voice sounding unnaturally loud in the stillness. "I keep expecting to see someone walking a dog or mowing their lawn or something." Andy nodded, stepping over a newspaper that had yellowed in the sun. "Yeah, I know what you mean. Still doesn't feel real sometimes." "So;" Sarah kicked at a pebble. "Dr. Wilson was something else, wasn't she? I mean, I get why she's stressed, but jeez." "She's got a lot on her plate right now," Andy said with a sympathetic shrug. "At least that Michelle woman seemed nice. Makes me a little less nervous about the class." "I'm sure you'll do great," Andy said. "Maybe", she paused. "It's weird how some things from before seem useful now and others just; don't matter anymore." They walked in silence for a moment, their footsteps echoing slightly. "Meg seems pretty capable though, "Sarah said, glancing sideways at Andy, "I noticed you were quick to invite her to stay with us." She raised her eyebrows teasingly. Andy laughed. "Can't put anything past you, can I? Yeah, I thought having someone with her connections around might be helpful. But honestly? I respect her more for saying no. It shows she understands she needs to be with the people she's trying to help." "Hmm, very diplomatic of you." Sarah smiled, bumping her shoulder against his. "Well, despite the slightly terrifying doctor, I'd say it was a pretty good morning overall. Made some connections, signed up for medical training;" Her smile turned mischievous. "Found that nice spot overlooking the bay;" "With the excellent protein options," Andy added with a straight face. Sarah burst out laughing, her cheeks flushing slightly. "You know what's funny? After everything that's happened, pretending to be my old influencer self actually helps sometimes." Her voice softened. "Like, it's proof that I can still be that silly, excited person sometimes, even if I'm reviewing very different products these days." "Your authenticity really shines through," Andy said with mock seriousness. "Very engaging content." Sarah rolled her eyes and shoved him lightly. "Just wait until you see what I've got planned for future episodes." She looked at him more seriously. "But honestly? With all your political maneuvering today, what I appreciate most is how you make me feel like it's still okay to be silly sometimes. To still be; me." Without thinking, Sarah reached for his hand. Their fingers intertwined as they walked, finding comfort in the simple connection amid the silent streets. To be continued. Based on a post by the hospital, for Literotica.

It is Fleet Week in San Francisco. Are you coming to the city to see the Blue Angels and the ships? What is Fleet Week? San Francisco Fleet Week is one of the country's largest celebrations of the U.S. armed forces. The celebration was started in 1981 by then San Francisco Mayor, Diane Feinstein. Organizers say following the pandemic huge crowds turned out for Fleet Week last year, and they're predicting big crowds again this year.  Where is it? Most official Fleet Week activities take place along The Embarcadero and Marina Greens. If you're looking for the best seating for the airshow, the Marina Green is the place to be. The Presidio Tunnel Tops, Twin Peaks, Pier 39 and Crissy Field will also provide great views. Watching the Air Show is free, but premium seating is available for purchase.  City leaders are advising visitors, as they have in years past, to use public transit and say if you must drive, be sure to not leave any valuables in your vehicle, in fact they're warning people who drive to clear any valuables out of their car even before they park, just in case burglars are watching. What's new in 2022? Organizers say for the first time ever Navy F-35's will be at San Francisco's Fleet Week. Two of the F-35's will be on display for visitors to enjoy.  Say something good about yourself - it's ‘Toot your Flute” DaySee omnystudio.com/listener for privacy information.

It is Fleet Week in San Francisco. Are you coming to the city to see the Blue Angels and the ships? What is Fleet Week? San Francisco Fleet Week is one of the country's largest celebrations of the U.S. armed forces. The celebration was started in 1981 by then San Francisco Mayor, Diane Feinstein. Organizers say following the pandemic huge crowds turned out for Fleet Week last year, and they're predicting big crowds again this year.  Where is it? Most official Fleet Week activities take place along The Embarcadero and Marina Greens. If you're looking for the best seating for the airshow, the Marina Green is the place to be. The Presidio Tunnel Tops, Twin Peaks, Pier 39 and Crissy Field will also provide great views. Watching the Air Show is free, but premium seating is available for purchase.  City leaders are advising visitors, as they have in years past, to use public transit and say if you must drive, be sure to not leave any valuables in your vehicle, in fact they're warning people who drive to clear any valuables out of their car even before they park, just in case burglars are watching. What's new in 2022? Organizers say for the first time ever Navy F-35's will be at San Francisco's Fleet Week. Two of the F-35's will be on display for visitors to enjoy.  Say something good about yourself - it's ‘Toot your Flute” DaySee omnystudio.com/listener for privacy information.

With the awaited opening of the new Tunnel Tops and Battery Bluff parks in the Presidio, San Francisco Chronicle urban design critic John King joins Total SF hosts Heather Knight and Peter Hartlaub at the new park overlooking the Golden Gate Bridge to talk about the changes. Tunnel Tops links the Presidio to Crissy Field, and Battery Bluff exposes old military posts along a pathway with stellar views of the bridge and Marin Headlands. After a review of the new spaces, King, Knight and Hartlaub talk burritos, San Francisco movies and share their favorite and least favorite landmarks and buildings. Also in this episode, Hartlaub and Knight debut their new Total SF t-shirts and Total SF phone line. Call 415-777-7413 and your question may be read on a future episode! (A few selected callers will win a T-shirt!) Produced by Peter Hartlaub. Music is "The Tide Will Rise" by the Sunset Shipwrecks off their album "Community" and cable car bell-ringing by 8-time champion Byron Cobb. Follow Total SF adventures at www.sfchronicle.com/totalsf Learn more about your ad choices. Visit megaphone.fm/adchoices

Welcome to Episode #338 of the 303 Endurance Podcast. You are listening to your weekly connection to coaches, experts, and pro athletes to help you reach your endurance goals. We're your hosts coach Rich Soares and 303 Chief Bill Plock. Thanks for joining us for another week of endurance interviews and discussion.   Show Sponsor: UCAN Take your performance to the next level with UCAN Energy and Bars made with SuperStarch®  UCAN uses SuperStarch instead of simple sugars to fuel athletes.  UCAN keeps blood sugar steady compared to the energy spikes and crashes of sugar-based products.  Steady energy equals sustained performance!   Use UCAN in your training and racing to fuel the healthy way, finish stronger and recover more quickly!  Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co     In Today's Show Training Discussion: Lactate Threshold Test Endurance News 2022 Escape from Alcatraz Triathlon New Garmin Varia RCT715 tail light has a camera to record your crashes Why Running at Night Feels Harder What's new in the 303 Ragnar Snowmass June 9-10 Without Limits Productions Inglis Cup - SHIMANO Cyclocross Series Video of the Week Ragnar Snowmass   Training Discussion: Lactate Threshold Test   Last couple of weeks we have discussed how regular testing and consistency at the correct intensities improve performance. To improve our endurance, we want to be more efficient at an aerobic intensity. To improve our speed, we want to have a higher anaerobic capacity. Besides doing "field testing" like the Swim CSS, Bike FTP and Run TT, one scientific way to test is how well the body processes muscle lactate. If you've ever done a Lactate Threshold Test (LTT), here's how the test administrator interprets the lactate measurement to determine your training zones.   The LTT is performed by starting the athlete a warmup at a very easy intensity. We'll use the run discipline for this example. The athlete will walk on a treadmill for 10 minutes before starting the test and once the test starts, the intensity is increased every 2 minutes. At the beginning of the 10 minutes, the test administrator takes 4 metrics - pace, rate of perceived exertion (RPE), heart rate (HR) and lactate millimoles per liter of blood with a blood sample and lab kit. The lactate compared to the pace is the primary metric and the HR and RPE are secondary but useful to confirm and interpret the data. The administrator takes those same 4 metrics at the end of the 10 minutes and every 2 minutes there after. Every 2 minutes the treadmill pace is increased by 30 seconds of pace (11:00, 10:30, 10:00, 9:30 and so on).   There are two key inflection points the test administrator is looking for. When the intensity is increased and the lactate level remains the same as the previous level means that the subject athlete is predominantly aerobic (zones 1-2). When the lactate level increases and levels out after each increase the athlete is in between aerobic and anaerobic (zone 3). When the lactate level continues to rise without an increase to intensity, the athlete is above lactate threshold (zone 4-5).   Our News is sponsored by Buddy Insurance. Buddy Insurance gives you peace of mind to enjoy your training and racing to the fullest. Buddy's mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle.    Get on-demand accident insurance just in case the unexpected happens. Buddy ensures you have cash for bills fast.  This is accident insurance not health and life insurance.  Go to buddyinsurance.com and create an account.  There's no commitment or charge to create one.  Once you have an account created, it's a snap to open your phone and in a couple clicks have coverage for the day.  Check it out!   Endurance News:   Olympians and World Champions Lead Field of Professional Triathletes Set to Compete in 2022 Escape from Alcatraz Triathlon May 26, 2022 Reigning Champion Ben Kanute Returns to Attempt Fifth Straight Win SAN FRANCISCO – (May 26, 2022) /ENDURANCE SPORTSWIRE/ – IMG, a global leader in sports, events, media and fashion, today announced the pro field for the 41st Escape from Alcatraz Triathlon, set to take place June 5, in San Francisco. The line-up includes Olympian Ben Kanute (USA), 2016 IRONMAN World Champion Holly Lawrence (GBR), seven-time IRONMAN Champion Ben Hoffman (USA), and more.   Four-time Escape from Alcatraz Triathlon Champion Kanute returns to defend his title this year. He represented the United States in the 2016 Olympics and recently took first place in the 2021 IRONMAN 70.3 California, second place in the 2021 IRONMAN 70.3 Texas and third place in the 2022 Clash Miami.   “Winning my fourth straight win was special and now having the opportunity to go for a fifth seems unreal,” said Kanute. “I cherish every Escape win and never take them for granted as this can be an unforgiving course. Escape is one of my favorite races and it is even more special this year since my dad, brother and coach are all racing!”   The field also includes 2016 Escape from Alcatraz Champion Holly Lawrence (GBR). Lawrence returns after placing second in the 2021 Escape from Alcatraz Triathlon. She is also a 14-time IRONMAN 70.3 Champion and the 2016 IRONMAN 70.3 World Champion. She recently took first place in the 2021 IRONMAN 70.3 Des Moines and third place in the 2022 IRONMAN 70.3 California.   Jason West (USA) returns to attempt to overcome Kanute, after placing second in last year's Escape from Alcatraz Triathlon. West recently took first place in the 2022 Sunbelt Bakery IRONMAN 70.3 North American Championship Chattanooga, first place in the 2021 IRONMAN 70.3 Memphis and first place in the 2021 IRONMAN 70.3 Des Moines.   Returning for her third Escape, Jackie Hering (USA) will attempt to move up the podium after placing third in last year's Escape from Alcatraz Triathlon. Five-time 70.3 Champion Hering, recently took first place in the 2022 Sunbelt Bakery IRONMAN 70.3 North American Championship Chattanooga, first place in the 2022 Clash Daytona and second place in the 2021 IRONMAN 70.3 Memphis.   The pros will join 2,000 amateur triathletes for this annual event. The full list of professional triathletes set to compete in the 2022 Escape from Alcatraz Triathlon and stake their claim in the $50,000 prize purse includes:   Women: Holly Lawrence (GBR) Jackie Hering (USA) Jodie Stimpson (GBR) Daniel Lewis (GBR) Megan Foley (USA) Ginger Howell (USA)   Men: Ben Kanute (USA) Jason West (USA) Ben Hoffman (USA) Eric Lagerstrom (USA) Brent McMahon (CAN) Gregory Harper (USA) John Dahlz (USA) Austin Hindman (USA)   Triathletes will hit the water at 7:15 a.m. to embark on a challenging 1.5-mile swim from Alcatraz Island to the shoreline of Marina Green, an 18-mile twisting bike ride through the Presidio, and an 8-mile trail run out to Baker Beach and up the infamous 200-plus step Sand Ladder. To finish the race, triathletes will follow a path back under the Golden Gate Bridge, pass Crissy Field and finish on the grass at Marina Green. Fans can experience the excitement at Marina Green, where the swim exit, athlete transition area and finish line are easily visible. This year's event will also feature the 2022 Escape Aquathlon on Saturday, June 4. For additional information, visit www.EscapeAlcatrazTri.com or follow @EscapeAlcatrazTri on Instagram and Twitter and www.facebook.com/EscapeAlcatrazTri on Facebook.   New Garmin Varia RCT715 tail light has a camera to record your crashes The Varia's high-definition camera will record everything behind you and its radar will alert you to approaching vehicles. Garmin has released the Varia RCT715, a new version of its tail light that features a high-definition camera to record any incidents out on the road.   The Varia RCT715 features the same radar technology as its predecessors. When paired with a Garmin bike computer or smartwatch, the Varia will alert users to vehicles approaching from behind up to 140m away. Garmin says the device can be paired with selected cycling apps such as Ride with GPS. This will enable users to overlay maps with the radar notifications.   Garmin claims the Varia RCT715's tail light can be seen up to one mile away in daylight. The camera records continuously and will save footage if an incident is detected. Garmin says the Varia's camera will “capture sharp, clear footage” at up 1080 pixels and 30 frames per second.   The camera will record constantly when the Varia is in use. If an incident is detected, via Garmin's Incident Detection feature, the camera will automatically save footage from before, during and after the event. According to Dan Bartel, Garmin's vice president of global consumer sales, this is to provide users with evidence of an incident “should they ever need it”.   However, the camera also provides more recreational functions, in line with how you might use a GoPro. Via the Garmin Varia app, users can access the video footage, transfer files and customise the camera's settings, to do things such as overlay data, including speed and location.   Garmin says the use of the camera will be prohibited or regulated in some jurisdictions, adding that it is the responsibility of the user to know and comply with applicable laws and rights to privacy. While Garmin has added a camera to the Varia, it has retained the radar and tail light functionality of the device.   Like the previous Garmin Varia RTL515, the radar on the new version will still detect and alert users to vehicles approaching from behind to the same distance of 140m.   Similarly, the tail light on the new version is said to be visible up to one mile away in daylight, which is the same as the Varia RTL515. But while the RTL515 has a claimed battery life of up to 16 hours, the RCT715 has a shorter claimed battery life.   The Varia RCT715's battery life is said to be up to four hours with radar and the tail light on ‘solid high' or ‘night flash', and up to six hours with the light flashing. The reduction in battery life is presumably because the camera is recording continuously.   Why Running at Night Feels Harder An interesting new study by researchers at Sweden's KTH Royal Institute of Technology, working with the Swedish military and colleagues in Slovenia. They'd noticed that soldiers on night marches seemed to burn more energy than would be expected from the physical demands of the mission, especially when wearing night-vision goggles that restrict peripheral vision. They wondered whether not being able to see forced the soldiers to alter their strides, sacrificing efficiency for stability, so they decided to test this theory.   The new study, published in the European Journal of Applied Physiology, had 15 volunteers do a series of ten-minute treadmill walks in four conditions: with and without a 56-pound pack, and with and without a blindfold on. The treadmill was set at a comfortable pace of around 30 minutes per mile, with a laser warning system to alert them if they were about to fall off the back of the treadmill.   The results showed that oxygen use (a proxy for energy consumption), breathing, and heart rate all increased substantially when wearing the heavy pack, as you'd expect. The surprise was that they increased by nearly the same amount when adding a blindfold. Here are the graphs of those three parameters, with (circles) or without (squares) the blindfold:   If you compare the circles on the left (i.e. blindfolded with no backpack) to the squares on the right (i.e. not blindfolded with a backpack), you see they're almost the same. In other words, walking with a blindfold takes as much extra effort as walking with a 56-pound pack. To be precise, the backpack increased oxygen consumption by 20 percent, while blindfolding increased oxygen consumption 19 percent.   The explanation for this effect seems to be that the subjects adjusted their strides when blindfolded: their steps got 11 percent shorter and 6 percent wider, and they also lifted their feet 18 percent higher. Bear in mind that this is on a perfectly flat treadmill, so there are no bumps or potholes to avoid: this is just an instinctive response. It's also worth noting that the effect probably isn't just because they're unfamiliar with the challenge of walking while blindfolded: a similar test of blind subjects found that they burned about 25 percent more energy while walking than sighted controls.   Of course, being blindfolded is significantly more disruptive than wearing night goggles, or simply being out at night in poorly lit conditions. That means the size of the effect is probably exaggerated. And walking is different from running. But it seems reasonable to assume that similar mechanisms are at work when you're running in the dark—along with other, more subtle mechanisms like optic flow, which is the pattern of objects flowing through your vision as you move through space.   When you're running or cycling in the dark, you can only see objects that are relatively close to you. That means that they appear in your field of vision only briefly before disappearing behind you, which corresponds to faster optic flow than you'd experience in daylight. A few previous studies, most notably those by Dave Parry and Dominic Micklewright of the University of Essex, have tried manipulating optic flow in virtual reality setups, making the scenery fly past more quickly or slowly than the speed of the treadmill or exercise bike. Sure enough, when optic flow is faster—as you'd experience in dark conditions—you feel like you're moving faster, and any given pace feels harder.   There's an interesting corollary to these findings about optic flow, as Parry explained to Runner's World's Scott Douglas back in 2012. “Running in an environment where most of the visual reference points you can see are close by, you experience a greater sensation of speed than when in an environment where your reference points are far away,” he said. That means running through a forest or through city streets will likely feel faster than running across an open field.   Ever since reading about those optical flow results, I've dismissed the gap between my actual and perceived pace during night runs as a quirk of how my brain estimates effort. During most of my runs, that gap doesn't matter—but if I'm trying to do a tempo run or hard workout before sunrise, the slower pace can be a bummer. So I'll take the new Swedish results as reassurance that night running might really be physiologically harder, not just a brain error—and if that's what it takes to avoid tripping in the dark, I'll accept the trade-off.   What's New in the 303:   Ragnar Snowmass RUN. CAMP. SLEEP? REPEAT.   Ragnar Trail Snowmass-CO presented by Salomon brings you the perfect fusion of trail running, high-country camping, and Rocky Mountain beauty. Teams of 8 (or 4) will find their inner wild on three separate mountain trails, or “loops" that start and finish at Ragnar Village. Glacial valleys, snowcapped peaks, and blooming wildflowers set the scene as you make your way along rolling single-track. Though you may blame the altitude, in the end it will be the stunning mountain views that take your breath away. Conquer each climb and you'll be rewarded with panoramic views of the Maroon Bells -Snowmass Wilderness — not to mention a much needed downhill.   Without Limits Productions May 13 at 8:30 AM  · This season we usher in a new era of cyclocross, but an era built upon the champions and friends who have defined excellence over its past 23 seasons.  We're proud to announce, on the 1-year anniversary of her tragic passing, the new Gwen Erffmeyer Inglis Cup for the SHIMANO Cyclocross Series - Women OPEN Series Champion!   Upcoming Multisport Events in Colorado (runningintheusa.com) Upcoming Classic Races in Colorado (runningintheusa.com)   Video of the Week: Ragnar Trail Snowmass - CO       Upcoming Guests: World Champion Adventure Racer, Robin Benicasa with us today. Robyn is an award-winning keynote speaker, a 20+ year veteran San Diego firefighter, a 2014 CNN Hero, a Guinness World Record Endurance Kayaker, a best-selling author of "How Winning Works", and founder of The Project Athena Foundation, a non-profit dedicated to helping survivors of medical or other traumatic setbacks achieve their adventurous dreams.   Closing: Good luck to those racing Ironman 70.3 Chattanooga and Ironman Tulsa this weekend! Thanks again for listening in this week.  Please be sure to follow us @303endurance and of course go to iTunes and give us a rating and a comment.  We'd really appreciate it! Stay tuned, train informed, and enjoy the endurance journey!

Welcome to Episode #338 of the 303 Endurance Podcast. You are listening to your weekly connection to coaches, experts, and pro athletes to help you reach your endurance goals. We're your hosts coach Rich Soares and 303 Chief Bill Plock. Thanks for joining us for another week of endurance interviews and discussion.   Show Sponsor: UCAN Take your performance to the next level with UCAN Energy and Bars made with SuperStarch®  UCAN uses SuperStarch instead of simple sugars to fuel athletes.  UCAN keeps blood sugar steady compared to the energy spikes and crashes of sugar-based products.  Steady energy equals sustained performance!   Use UCAN in your training and racing to fuel the healthy way, finish stronger and recover more quickly!  Use the code 303UCAN for 20% off at ucan.co/discount/303UCAN/ or ucan.co     In Today's Show Training Discussion: Lactate Threshold Test Endurance News 2022 Escape from Alcatraz Triathlon New Garmin Varia RCT715 tail light has a camera to record your crashes Why Running at Night Feels Harder What's new in the 303 Ragnar Snowmass June 9-10 Without Limits Productions Inglis Cup - SHIMANO Cyclocross Series Video of the Week Ragnar Snowmass   Training Discussion: Lactate Threshold Test   Last couple of weeks we have discussed how regular testing and consistency at the correct intensities improve performance. To improve our endurance, we want to be more efficient at an aerobic intensity. To improve our speed, we want to have a higher anaerobic capacity. Besides doing "field testing" like the Swim CSS, Bike FTP and Run TT, one scientific way to test is how well the body processes muscle lactate. If you've ever done a Lactate Threshold Test (LTT), here's how the test administrator interprets the lactate measurement to determine your training zones.   The LTT is performed by starting the athlete a warmup at a very easy intensity. We'll use the run discipline for this example. The athlete will walk on a treadmill for 10 minutes before starting the test and once the test starts, the intensity is increased every 2 minutes. At the beginning of the 10 minutes, the test administrator takes 4 metrics - pace, rate of perceived exertion (RPE), heart rate (HR) and lactate millimoles per liter of blood with a blood sample and lab kit. The lactate compared to the pace is the primary metric and the HR and RPE are secondary but useful to confirm and interpret the data. The administrator takes those same 4 metrics at the end of the 10 minutes and every 2 minutes there after. Every 2 minutes the treadmill pace is increased by 30 seconds of pace (11:00, 10:30, 10:00, 9:30 and so on).   There are two key inflection points the test administrator is looking for. When the intensity is increased and the lactate level remains the same as the previous level means that the subject athlete is predominantly aerobic (zones 1-2). When the lactate level increases and levels out after each increase the athlete is in between aerobic and anaerobic (zone 3). When the lactate level continues to rise without an increase to intensity, the athlete is above lactate threshold (zone 4-5).   Our News is sponsored by Buddy Insurance. Buddy Insurance gives you peace of mind to enjoy your training and racing to the fullest. Buddy's mission is simple, to help people fearlessly enjoy an active and outdoor lifestyle.    Get on-demand accident insurance just in case the unexpected happens. Buddy ensures you have cash for bills fast.  This is accident insurance not health and life insurance.  Go to buddyinsurance.com and create an account.  There's no commitment or charge to create one.  Once you have an account created, it's a snap to open your phone and in a couple clicks have coverage for the day.  Check it out!   Endurance News:   Olympians and World Champions Lead Field of Professional Triathletes Set to Compete in 2022 Escape from Alcatraz Triathlon May 26, 2022 Reigning Champion Ben Kanute Returns to Attempt Fifth Straight Win SAN FRANCISCO – (May 26, 2022) /ENDURANCE SPORTSWIRE/ – IMG, a global leader in sports, events, media and fashion, today announced the pro field for the 41st Escape from Alcatraz Triathlon, set to take place June 5, in San Francisco. The line-up includes Olympian Ben Kanute (USA), 2016 IRONMAN World Champion Holly Lawrence (GBR), seven-time IRONMAN Champion Ben Hoffman (USA), and more.   Four-time Escape from Alcatraz Triathlon Champion Kanute returns to defend his title this year. He represented the United States in the 2016 Olympics and recently took first place in the 2021 IRONMAN 70.3 California, second place in the 2021 IRONMAN 70.3 Texas and third place in the 2022 Clash Miami.   “Winning my fourth straight win was special and now having the opportunity to go for a fifth seems unreal,” said Kanute. “I cherish every Escape win and never take them for granted as this can be an unforgiving course. Escape is one of my favorite races and it is even more special this year since my dad, brother and coach are all racing!”   The field also includes 2016 Escape from Alcatraz Champion Holly Lawrence (GBR). Lawrence returns after placing second in the 2021 Escape from Alcatraz Triathlon. She is also a 14-time IRONMAN 70.3 Champion and the 2016 IRONMAN 70.3 World Champion. She recently took first place in the 2021 IRONMAN 70.3 Des Moines and third place in the 2022 IRONMAN 70.3 California.   Jason West (USA) returns to attempt to overcome Kanute, after placing second in last year's Escape from Alcatraz Triathlon. West recently took first place in the 2022 Sunbelt Bakery IRONMAN 70.3 North American Championship Chattanooga, first place in the 2021 IRONMAN 70.3 Memphis and first place in the 2021 IRONMAN 70.3 Des Moines.   Returning for her third Escape, Jackie Hering (USA) will attempt to move up the podium after placing third in last year's Escape from Alcatraz Triathlon. Five-time 70.3 Champion Hering, recently took first place in the 2022 Sunbelt Bakery IRONMAN 70.3 North American Championship Chattanooga, first place in the 2022 Clash Daytona and second place in the 2021 IRONMAN 70.3 Memphis.   The pros will join 2,000 amateur triathletes for this annual event. The full list of professional triathletes set to compete in the 2022 Escape from Alcatraz Triathlon and stake their claim in the $50,000 prize purse includes:   Women: Holly Lawrence (GBR) Jackie Hering (USA) Jodie Stimpson (GBR) Daniel Lewis (GBR) Megan Foley (USA) Ginger Howell (USA)   Men: Ben Kanute (USA) Jason West (USA) Ben Hoffman (USA) Eric Lagerstrom (USA) Brent McMahon (CAN) Gregory Harper (USA) John Dahlz (USA) Austin Hindman (USA)   Triathletes will hit the water at 7:15 a.m. to embark on a challenging 1.5-mile swim from Alcatraz Island to the shoreline of Marina Green, an 18-mile twisting bike ride through the Presidio, and an 8-mile trail run out to Baker Beach and up the infamous 200-plus step Sand Ladder. To finish the race, triathletes will follow a path back under the Golden Gate Bridge, pass Crissy Field and finish on the grass at Marina Green. Fans can experience the excitement at Marina Green, where the swim exit, athlete transition area and finish line are easily visible. This year's event will also feature the 2022 Escape Aquathlon on Saturday, June 4. For additional information, visit www.EscapeAlcatrazTri.com or follow @EscapeAlcatrazTri on Instagram and Twitter and www.facebook.com/EscapeAlcatrazTri on Facebook.   New Garmin Varia RCT715 tail light has a camera to record your crashes The Varia's high-definition camera will record everything behind you and its radar will alert you to approaching vehicles. Garmin has released the Varia RCT715, a new version of its tail light that features a high-definition camera to record any incidents out on the road.   The Varia RCT715 features the same radar technology as its predecessors. When paired with a Garmin bike computer or smartwatch, the Varia will alert users to vehicles approaching from behind up to 140m away. Garmin says the device can be paired with selected cycling apps such as Ride with GPS. This will enable users to overlay maps with the radar notifications.   Garmin claims the Varia RCT715's tail light can be seen up to one mile away in daylight. The camera records continuously and will save footage if an incident is detected. Garmin says the Varia's camera will “capture sharp, clear footage” at up 1080 pixels and 30 frames per second.   The camera will record constantly when the Varia is in use. If an incident is detected, via Garmin's Incident Detection feature, the camera will automatically save footage from before, during and after the event. According to Dan Bartel, Garmin's vice president of global consumer sales, this is to provide users with evidence of an incident “should they ever need it”.   However, the camera also provides more recreational functions, in line with how you might use a GoPro. Via the Garmin Varia app, users can access the video footage, transfer files and customise the camera's settings, to do things such as overlay data, including speed and location.   Garmin says the use of the camera will be prohibited or regulated in some jurisdictions, adding that it is the responsibility of the user to know and comply with applicable laws and rights to privacy. While Garmin has added a camera to the Varia, it has retained the radar and tail light functionality of the device.   Like the previous Garmin Varia RTL515, the radar on the new version will still detect and alert users to vehicles approaching from behind to the same distance of 140m.   Similarly, the tail light on the new version is said to be visible up to one mile away in daylight, which is the same as the Varia RTL515. But while the RTL515 has a claimed battery life of up to 16 hours, the RCT715 has a shorter claimed battery life.   The Varia RCT715's battery life is said to be up to four hours with radar and the tail light on ‘solid high' or ‘night flash', and up to six hours with the light flashing. The reduction in battery life is presumably because the camera is recording continuously.   Why Running at Night Feels Harder An interesting new study by researchers at Sweden's KTH Royal Institute of Technology, working with the Swedish military and colleagues in Slovenia. They'd noticed that soldiers on night marches seemed to burn more energy than would be expected from the physical demands of the mission, especially when wearing night-vision goggles that restrict peripheral vision. They wondered whether not being able to see forced the soldiers to alter their strides, sacrificing efficiency for stability, so they decided to test this theory.   The new study, published in the European Journal of Applied Physiology, had 15 volunteers do a series of ten-minute treadmill walks in four conditions: with and without a 56-pound pack, and with and without a blindfold on. The treadmill was set at a comfortable pace of around 30 minutes per mile, with a laser warning system to alert them if they were about to fall off the back of the treadmill.   The results showed that oxygen use (a proxy for energy consumption), breathing, and heart rate all increased substantially when wearing the heavy pack, as you'd expect. The surprise was that they increased by nearly the same amount when adding a blindfold. Here are the graphs of those three parameters, with (circles) or without (squares) the blindfold:   If you compare the circles on the left (i.e. blindfolded with no backpack) to the squares on the right (i.e. not blindfolded with a backpack), you see they're almost the same. In other words, walking with a blindfold takes as much extra effort as walking with a 56-pound pack. To be precise, the backpack increased oxygen consumption by 20 percent, while blindfolding increased oxygen consumption 19 percent.   The explanation for this effect seems to be that the subjects adjusted their strides when blindfolded: their steps got 11 percent shorter and 6 percent wider, and they also lifted their feet 18 percent higher. Bear in mind that this is on a perfectly flat treadmill, so there are no bumps or potholes to avoid: this is just an instinctive response. It's also worth noting that the effect probably isn't just because they're unfamiliar with the challenge of walking while blindfolded: a similar test of blind subjects found that they burned about 25 percent more energy while walking than sighted controls.   Of course, being blindfolded is significantly more disruptive than wearing night goggles, or simply being out at night in poorly lit conditions. That means the size of the effect is probably exaggerated. And walking is different from running. But it seems reasonable to assume that similar mechanisms are at work when you're running in the dark—along with other, more subtle mechanisms like optic flow, which is the pattern of objects flowing through your vision as you move through space.   When you're running or cycling in the dark, you can only see objects that are relatively close to you. That means that they appear in your field of vision only briefly before disappearing behind you, which corresponds to faster optic flow than you'd experience in daylight. A few previous studies, most notably those by Dave Parry and Dominic Micklewright of the University of Essex, have tried manipulating optic flow in virtual reality setups, making the scenery fly past more quickly or slowly than the speed of the treadmill or exercise bike. Sure enough, when optic flow is faster—as you'd experience in dark conditions—you feel like you're moving faster, and any given pace feels harder.   There's an interesting corollary to these findings about optic flow, as Parry explained to Runner's World's Scott Douglas back in 2012. “Running in an environment where most of the visual reference points you can see are close by, you experience a greater sensation of speed than when in an environment where your reference points are far away,” he said. That means running through a forest or through city streets will likely feel faster than running across an open field.   Ever since reading about those optical flow results, I've dismissed the gap between my actual and perceived pace during night runs as a quirk of how my brain estimates effort. During most of my runs, that gap doesn't matter—but if I'm trying to do a tempo run or hard workout before sunrise, the slower pace can be a bummer. So I'll take the new Swedish results as reassurance that night running might really be physiologically harder, not just a brain error—and if that's what it takes to avoid tripping in the dark, I'll accept the trade-off.   What's New in the 303:   Ragnar Snowmass RUN. CAMP. SLEEP? REPEAT.   Ragnar Trail Snowmass-CO presented by Salomon brings you the perfect fusion of trail running, high-country camping, and Rocky Mountain beauty. Teams of 8 (or 4) will find their inner wild on three separate mountain trails, or “loops" that start and finish at Ragnar Village. Glacial valleys, snowcapped peaks, and blooming wildflowers set the scene as you make your way along rolling single-track. Though you may blame the altitude, in the end it will be the stunning mountain views that take your breath away. Conquer each climb and you'll be rewarded with panoramic views of the Maroon Bells -Snowmass Wilderness — not to mention a much needed downhill.   Without Limits Productions May 13 at 8:30 AM  · This season we usher in a new era of cyclocross, but an era built upon the champions and friends who have defined excellence over its past 23 seasons.  We're proud to announce, on the 1-year anniversary of her tragic passing, the new Gwen Erffmeyer Inglis Cup for the SHIMANO Cyclocross Series - Women OPEN Series Champion!   Upcoming Multisport Events in Colorado (runningintheusa.com) Upcoming Classic Races in Colorado (runningintheusa.com)   Video of the Week: Ragnar Trail Snowmass - CO       Upcoming Guests: World Champion Adventure Racer, Robin Benicasa with us today. Robyn is an award-winning keynote speaker, a 20+ year veteran San Diego firefighter, a 2014 CNN Hero, a Guinness World Record Endurance Kayaker, a best-selling author of "How Winning Works", and founder of The Project Athena Foundation, a non-profit dedicated to helping survivors of medical or other traumatic setbacks achieve their adventurous dreams.   Closing: Good luck to those racing Ironman 70.3 Chattanooga and Ironman Tulsa this weekend! Thanks again for listening in this week.  Please be sure to follow us @303endurance and of course go to iTunes and give us a rating and a comment.  We'd really appreciate it! Stay tuned, train informed, and enjoy the endurance journey!

#155 - So, I dug out my crystal ball for 2022 to give a few predictions in this week's episode. Check out what I think races will be like, running shoes and even socks! All the information for everything mentioned is on the website www.martharunstheworld.comI do have a couple corrections to make. The Flight Vectiv Guard Futurelight shoe (what a terrible name!!!) is from North Face, not Northbeach. I don't know why I said that! Also, The name of the article I talked about by Zoe Rom is New Year's Resolutions for Trail Runners. A link will be on the website. If you want to send me your race report, and I would love it if you did, please email me all the details at: martharunstheworld@gmail.com Have a great running 2022!!! 

We're packing this week! Aside from the barcodes off of phones thing (again), there's a new 1000 parkrun club, new parkrun pins, so long Crissy Field parkrun, a super Jersey Farm parkrun story, parkrun tattoos, Nicola visited Normanby Hall parkrun and Danny popped to Markshall Estate parkrun.

Yvea is a botanist who has spent many years working in the field of restoration. Through her online workshop series,Plant Families in our Foods, she helped participants understand more about the plants we eat every day. Yvea is also the co-ordinator of the online nature journal gatherings "Pencil Miles and Chill".Listen to hear more about:How restoration became part of Yvea's life and work.The history of the restoration site at Crissy Field.How restoration work has created an unbreakable love and connection with the land for Yvea.The important observations and connections that Yvea has made through her nature journal records.How Yvea gathered her plant knowledge.The workshop series Plant Families in our Foods.The Pencil Miles and Chill sessions.The generous tradition that has grown up around Yvea's birthday.Yvea's thoughts on the nature journal prompts 'I notice...I wonder...It reminds me of...'Watch Yvea's workshop series Plant Families in our Foods with these links - Week 1: https://youtu.be/nB0CwbRZzhsWeek 2: https://youtu.be/USZjnOqmw4wWeek 3: https://youtu.be/zurjQiWcyAMWeek 4: https://youtu.be/8TH0BnJM9uQWeek 5: https://youtu.be/PvllAh-TP1kWeek 6: https://youtu.be/AMnR2vXaL6YWeek 7: https://youtu.be/MLRaJZFUF2wWeek 8: https://youtu.be/u6EZ2mdA0mk -----------------Sign-up for Journaling With Nature's Newsletter to receive news and updates as well as the Nature Journaling Inspiration List each month! You can support Journaling With Nature Podcast on Patreon, Your contribution is deeply appreciated. Thanks for listening!

Welcome to the Gwen and Damo Show!  We are privileged to have Gwen share his travels across America in the Cabrinha RV stopping at over 30+ top wing/kite locations around the US. In this episode we talk about the latest trends, best locations, gear that is changing the game and much more.Support this Youtube channel on Patreon ($5/month for exclusive content and early access to our videos): https://www.patreon.com/damienleroyFollow us on Instagram:Gwen Le Tutourhttps://www.instagram.com/plantpositivefilmsDamien LeRoyhttps://www.instagram.com/leroydamo/www.damienleroy.comOrder your wingsurfing gear, kiteboarding gear, foiling gear at https://adventuresportsusa.com/?ref=DAMO and get 5% OFF using discount code damo5 at checkout! You save money and you support this YouTube channel!My set up:Wing https://adventuresportsusa.com/collections/wings/products/01-crosswing-x3?ref=DAMOBoard https://adventuresportsusa.com/collections/wings/products/cabrinha-custom-macro/?ref=DAMOFoil https://adventuresportsusa.com/collections/foils/products/00-fusion-carbon-70-base-kit/?ref=DAMOhttps://adventuresportsusa.com/collections/foils/products/00-fusion-x-series-wings/?ref=DAMOhttps://adventuresportsusa.com/collections/foils/products/00-fusion-x-series-tail-stabilizers/?ref=DAMOHelmet https://adventuresportsusa.com/collections/foil-safety/products/helmet-freeride/?ref=DAMOImpact vest https://adventuresportsusa.com/collections/foil-safety/products/combat-impact-front-zip/?ref=DAMOWetsuit https://adventuresportsusa.com/collections/mens-tops/products/mission-skin-top-2mm/?ref=DAMOhttps://adventuresportsusa.com/collections/mens-wetsuits/products/mission-l-s-springsuit-fz-3-2/?ref=DAMOhttps://adventuresportsusa.com/collections/mens-wetsuits/products/combat-bz-s-s-3-2-0/?ref=DAMOWINGING ACROSS AMERICA- 12,000 miles. Here is the list of locations Gwen stopped at:- Jupiter, FL- Sullivan Beach, Charleston, SC- Folly Beach, Charleston, SC- Hatteras, NC-  Green Hat Kiteboarding, NJ- Gilgo, Long Island, NY- Napeague, Long Island, NY- Shelter Island Yacht Club, NY- Revere, Boston, MA- Pleasure Bay, Boston, MA- Nahant, Boston, MA- West Dennis, Cape Cod, MA- Martha's Vineyard, MA- Burlington, Vermont- Irving, Lake Erie, NY- Madison, WI- Sheboygan, WI- Hood River, OR- Newport, Oregon coast- Crissy Field, San Francisco, CA- Sherman Island, CA- 3rd ave, San Fransisco, CA- Muskegon, Michigan- Tampa, FL- Sandpoint, Idaho- Lake Tahoe Places missed but recommended by people reaching out to GWEN but didn't work out in his schedule:- Lake McConaughy, Nebraska- Salt Lake City, Utah- South Padre, TXSupport the show (https://www.patreon.com/damienleroy)

Welcome to Spiritually Fit Yoga! Enjoy this episode! Biography for Greg McCormack Greg grew up exploring the rural woodlands in the Farmington River area of Connecticut, and the shorelines of LaJolla, California. His passion for the marine environment flourished when he got scuba certification in his teen years and went on to work summers at the Catalina Island Marine Institute. Greg received his Bachelor of Science degree from Humboldt State University after transferring from UC San Diego. Driven by a desire to connect people with the outdoors, he has worked as park ranger in many of the nations most iconic parks, including Grand Canyon, Everglades, Hawai'i Volcanoes, Denali, Mount Rainier, Olympic and others. Southeast Alaska's vast wilderness inevitably stole his heart when he first arrived in 1994 as a guide aboard a 36-passenger expedition vessel. He spent many summers there leading clients on sea kayak and river rafting trips. He branched out as an expedition leader, lecturer and Zodiac driver on dozens of trips to the Arctic, Antarctic, Sea of Cortez, and Caribbean. As a Divemaster, he has led divers in the turquoise South Pacific waters of Polynesia, Melanesia, Micronesia and Indonesia. Greg did a couple of stints for the National Oceanic and Atmospheric Administration, working as a marine educator in the Olympic Coast National Marine Sanctuary and recently the Greater Farallones NMS in San Francisco at Crissy Field in the Presidio. Greg has done volunteer work all of his life, including the last 8 years as a guide at the Monterey Bay Aquarium. He did a 6-week long stint two years ago as an albatross census counter for the U.S. Fish and Wildlife Service at Midway Atoll in Papahanaumokuakea Marine National Monument in the northwestern Hawaiian Islands. Outside of work, Greg can be found trail running in the park districts near his home in Monterey, California. He enjoys active vacations with his touring bicycle, logging many thousands of miles in many of the 91 countries he has visited. His mission statement is to have first-had experience as an educator in as many of the worlds remaining intact ecosystems before more environmental degradation occurs and inspire others to become stewards of this magical blue planet we call home. ================================== Contact Greg on Instagram @greg.mccormack and at http://www.gregmccormack.com ================================== Thank you for being here! I'd love to hear how these episodes are working for you! Please subscribe and leave me a rating and review! Connect with me on Instagram at @spirituallyfityoga, facebook, and on my website http://SpirituallyFitYoga.com. Subscribe to my newsletter! ================================== Thank you to the sponsor of this episode, http://ubindi.com, which is the platform I use to manage bookings for my classes. Ubindi.com is offering a 50% discount on the Annual Essentials Plan to listeners of this Spiritually Fit Yoga podcast! Check out with discount code AMELIA, all in caps. Check out these simple tools for happy teachers. Ubindi makes it easy for freelance teachers to manage students, reservations, payments, attendance, emails, and more. You can sign up for free to manage classes for 50 students or less, or take advantage of the generous 50% discount to manage unlimited students! --- Send in a voice message: https://anchor.fm/spirituallyfityoga/message Support this podcast: https://anchor.fm/spirituallyfityoga/support

"They gave us little solar lamps, since it was getting dark. We could see the sun setting on the sea. The day was something very special, very magical." - Matilde Tellez, Good Samaritan Hear our rangers Mariajose and Fatima with special guest Matilde Tellez's audio postcard remembering their magical Crissy Field moments.

Hey Area is where we find answers to questions you ask. Brit Byrd wanted to know, “Why does San Francisco have the Farallon Islands? They’re thirty miles off the coast, but they’re legally part of San Francisco. What’s up with that?” The Farallones are these islands off the coast of San Francisco, and Brit noticed them on the internet. One day he was looking at San Francisco and noticed that the county line jutted thirty miles out into the ocean and circled some tiny little dots. On a clear day you can just make out the islands from the city — they’re like jagged teeth sticking out of the Pacific. To understand why they’re part of San Francisco you first have to understand what they’re like, so I went to the visitor center for the Greater Farallones National Marine Sanctuary. It’s at Crissy Field in the Presidio. These days the islands are protected as a national wildlife refuge, and only a handful of people get to set foot on them. One of those lucky people is Mary Jane Schramm . She

In the event of our premiere, I have a special bonus episode for you all! August 26, 2017 - San Francisco's morals were put to the test when neo-nazi and white supremacist groups organized a "Patriot Prayer" rally at Crissy Field. Community icon and drag queen, Juanita More. She tells us about joining forces with longtime friend Cleve Jones to organize a peaceful protest in the Castro District. Together they lead hundreds down Market Street to City Hall, reminding the community what this city stands for; LOVE! In the event of our premiere, I have a special bonus episode for you all! Check out photos from the event: https://salserpe23.wixsite.com/sals/cometogether

"Leave your dog poop on Crissy Field" from 12 p.m. Aug. 25 through 10 a.m. Aug. 26.Take your dog to Crissy Field and let them do their business and be sure not to clean it up!Counter-protesters are also encouraged to dance as "an alternative to hate, confrontation and aggression." The "SF LovedUp Mobile Dance Counter-Rally" will last from 1 to 5 p.m. Aug. 26 at Marina Green Park. Attendees will not interrupt the white supremacist rally, but will dress in their "amazing colorful fabulous best" and "groove to cheesy, party pop dance anthems."

"Leave your dog poop on Crissy Field" from 12 p.m. Aug. 25 through 10 a.m. Aug. 26.Take your dog to Crissy Field and let them do their business and be sure not to clean it up!Counter-protesters are also encouraged to dance as "an alternative to hate, confrontation and aggression." The "SF LovedUp Mobile Dance Counter-Rally" will last from 1 to 5 p.m. Aug. 26 at Marina Green Park. Attendees will not interrupt the white supremacist rally, but will dress in their "amazing colorful fabulous best" and "groove to cheesy, party pop dance anthems."

Friday Reading Series Lara Durback is a poet who has been living in Oakland for 10 years. She has published books collectively under NoNo Press and Mess Editions. You can see her printed and/or written work in Drift Magazine, Mrs. Maybe, Bombay Gin, the UK journal Hi Zero, and Tripwire. Her archiving work is online at deepoakland.org. In 2013, with designer Andrew Kenower, she produced the letterpress publication Field Work: Poems on the Occasion of Mark diSuvero at Crissy Field for SFMOMA. She has taught a letterpress printing course at Naropa University's Summer Writing Program. Lara is a founding member of the new press collective Material Print Machine at the Omni Commons in Oakland, https://omnicommons.org. Her book is forthcoming from Publication Studio Oakland: psoakland.com. Aldrin Valdez is a Pinoy painterpoet. They grew up in Manila and Long Island and currently live in Brooklyn. Aldrin studied at Pratt Institute and the School of Visual Arts. They have been awarded fellowships from Queer/Art/Mentorship and Poets House. Their work has been published in Art21 Magazine, ArtSlant, BRIC Blog, The Cortland Review, In the Flesh Magazine, and Uncompromising Tang.

The parkrun adventurers investigate another inviting launch in NSW as Bateman's Bay parkrun Event Director Gavin Mackay stops by for a blether. We have a heart to heart with Tuggeranong parkrunner Rodney Turner, and roving adventurer Nicole reports in from Crissy Field parkrun in the US.  

Nathan Amy brought a gym to the beach. In fact, he can bring a gym anywhere in San Francisco. With his new fitness company Kokoda, Nathan uses a mobile fitness truck to bring a gym to you. The truck is loaded up with tons of fitness equipment. Nathan can pull in to any location, unload his equipment, and set up a fully functional gym in a matter of minutes. Most of the time, his gym is set up at East Beach right next to Crissy Field. He leads classes there six days per week. I recently joined Nathan at East Beach for his Functional Fitness class. Let me tell you, it did not feel like I was at the gym. On a crystal clear evening, I worked out as the sun set over the Golden Gate Bridge and a light breeze blew in from the bay. The view was incredible and the workout was intense. I was still feeling it a few days later! Nathan's journey to starting up Kokoda is an interesting one. He grew up in the Australian Outback and joined the army at the age of 17. After leaving the army, he worked various jobs in the private security sector in Kabul, Afghanistan. At a United Nations barbecue, he met the love of his life and that led him to San Francisco. Nathan lives in the Marina and shares his favorite spots there and throughout San Francisco.

On any given day and in all types of weather conditions, nature artist Bill Dan can be seen balancing rocks at Fisherman's Wharf, Crissy Field or on the waterfront of Sausalito. Since he began this practice in 1994, he has become a well-known local figure, often attracting large groups of spectators who gather around him while he creates vertical rock sculptures that seem to defy gravity. Completely self-taught as a rock balancer, Bill Dan plays upon the possibilities inherent to the interaction of rock, mass and gravity to create his nature art.

Ocean tides rise and fall twice a day, influenced by the gravitational forces of the sun and moon. Studying tides' rhythmic movements helps us understand both the ocean and the cosmos. Astronomer Ben Burress explains how tides work, and QUEST visits Crissy Field in San Francisco to see the oldest continually operating tidal gauge in the Western Hemisphere.

Ocean tides rise and fall twice a day, influenced by the gravitational forces of the sun and moon. Studying tides' rhythmic movements helps us understand both the ocean and the cosmos. Astronomer Ben Burress explains how tides work, and QUEST visits Crissy Field in San Francisco to see the oldest continually operating tidal gauge in the Western Hemisphere.

A weekly handful of weird, wonderful and wacky happenings dredged up from the kaleidoscopic depths of San Francisco history. October 1, 1938 On a foggy Saturday in 1938, a swaybacked, 12-year-old horse named Blackie swam -- dog-paddled, really -- completely across the choppy waters of the Golden Gate. The horse not only made aquatic history with that trip, but he soundly defeated two human challengers from the Olympic Club, and won a $1000 bet for his trainer Shorty Roberts too. It took the horse only 23 minutes, 15 seconds to make the nearly mile-long trip, and the short film made of the adventure shows that Blackie wasn't even breathing hard as he emerged from the waters at Crissy Field. His trainer Shorty couldn't swim, but he made the trip, too -- and this was part of the bet -- by hanging onto Blackie's tail. A rowboat led the way, with Shorty's brother offering a handful of sugar cubes from the stern to keep the sweets-lovin' horse on track. read on ...

On any given day and in all types of weather conditions, nature artist Bill Dan can be seen balancing rocks at Fisherman's Wharf, Crissy Field or on the waterfront of Sausalito. Spark catches up with Dan and witnesses that his work is both public and performance art. Original air date: April 2003.