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Frank Horwill
- These articles were first published many year's ago and whilst some are as relevant today as they were when new, many are now mostly of historical interest as modern research and coaching methods have superseded them.
Analysis of and training for top class cross country performance
If we study the World Cross Country Championship results for the last decade we will note a depressing trend from the British view point:- a) No individual medals. b) No team medals. The exceptions being Tim Hutchings' two silver medals (1984 and 1989), and Paula Radcliffe's bronze in 1997. However, when it comes to cross country preparation the British often proclaim that they are experts at it! One school of "experts" look at the WCCC results achieved 25 years ago by a solitary Englishman who claimed his success was due to running 140 miles a week. That success must be put into perspective: no African countries participated other than North Africa. However, there are those who still maintain that big mileage is the panacea for success. A jolt to this reasoning was when the South African men's team, out of international competition for 25 years, beat the Great Britain team in their return to the event. South Africans are not big mileage exponents but still produce world-class marathoners and half-marathoners.
For men, the key to success is a good 10K and 5K track or road time. For women, it is a good 3K and 5K time. If you doubt this, the winners of the senior men's WCCC for the last decade have all had 10K times under 27 mins 15 secs! This sort of speed is not found by running 100 miles a week at 7 minutes per mile, it is found by getting used to running 65 seconds per 400 metres consecutively! We can't all manage such speed, for many of us are vets and short middle-distance specialists, but we can make the best of our limited talent by training to our maximum potential. Here is a structured plan:-
- Find out your current fitness level. In other words – your predicted VO2 max (a measure of fitness). Simply run around a 400 metre track on a windless day for 15 minutes covering as much distance as possible in that time. If you run 10 laps (4,000m), you have a predicted VO2 max of 56.5mls.kg.min. and for every 400 metres further you run add 5 mls to that figure. If you cover 5K in distance, your figure will be 67.5mls.kg.min. It doesn't matter what distance you run! What does matter is that distance when tried again 2 months later should be exceed by 800 metres (a 10 mls boost to your VO2 max).
- Calculate your speed per lap on the 15 minute run test. A distance of 4K = 90 secs for 400m, 4,400m = 82 secs, 4,800m = 75 secs, 5K = 72 secs. The time per lap on the test is a very important one for it will dominate all your training.
A 2 Months Training Plan Built Around the Test Result
Day 1 – Run three times the distance done on the test in 51 minutes. For example – 4K run on test = 12K in 51 mins.
Day 2 – Recovery run of 35 minutes (You run as you feel).
Day 3 – Run 3 x 2K at test run speed with 90 secs rest. For example – 5K run on test = 72 secs/400m = 2K in 6 mins x 3 with 90 secs rest. The aim is to reduce the 6 mins for each 2K to 5 mins. 50 secs within 2 months.
Day 4 – Recovery run – 35 minutes.
Day 5 – Run double the distance of the test run in 33 mins. For example, 5K run on test = 10K run in 33 mins. The target is to run this distance in 30 mins.
Day 6 – REST
Day 7 – RACE or run 200s 8 seconds faster than per 200m on test. For example, 4K run on test = 90 secs/400, when halved = 45 secs minus 8 seconds = 37 secs/200m. These 200s are run with decreasing recovery of 15 seconds after each 200m, for example, 37 secs – 90 secs rest, 37 secs – 75 secs, 37 secs – 60 secs, continue down to 37 secs – 15 secs, then start aain with 37-90. Continue until the exact time cannot be recorded.
After 2 months, retest and amend the calculations.
A 2 Months Training Plan Using Known 10K, 5K and 3K Times
Day 1 – Run for 10 miles at 16 seconds per mile slower than for your best 10K time, e.g. Best 10K = 30 mins = 72 secs/400m = 76 secs/400m on this run = 5 mins 4 secs/mile.
Day 2 – Recovery run for 35 minutes.
Day 3 – 4 x 1,600m at best 5K pace with 90 secs rest. e.g. best 5K = 18 mins 45 sec = 90 secs/400m = 6 mins/1,600m.
Day 4 – Recovery run for 35 minutes.
Day 5 – Run up and down a long hill steadily where the total ascents equal 5K e.g. A hill 800m long will be ascended 6-7 times.
Day 6 – REST
Day 7 – Race or run 16 x 400m at best 3K speed with 43 secs rest. e.g. Best 3K = 8 mins 30 sec = 68 secs/400.
The aim with all the severe days is to improve times while maintaining the same recovery pattern.
A 2 Months Training Plan Using Pulse Rates
This must revolve around knowing what the maximum pulse rate is. To establish this, run for 3 minutes at maximum effort or carry out the following estimates:-
a) Female – 209 minus .7 for every year of age. For example – 35 year old female = 35 x .7 = 24.5 deducted from 209 = Estimated maximum pulse of 184.5 bpm.
b) Male – 214 minus .8 for every year of age. For example – 40 year old male = 40 x .8 = 32 deducted from 214 = 182 bpm estimated maximum.
Day 1 – Run for 1 hour at 80 per cent of maximum heart rate (MHR).
Day 2 – Run for 35 minutes at 60 per cent of MHR.
Day 3 – Warm up 10 minutes, run at 95 per cent MHR for 3 minutes duration x 6 allowing the pulse to return to 120 bpm before starting the next rep.
Day 4 – Run for 35 minutes at 6 per cent MHR.
Day 5 – Warm up 10 minutes, run at 90 per cent MHR for 6 minutes duration x 6 allowing the pulse rate to return to 130 bpm before each rep.
Day 6 – REST
Day 7 – RACE or warm up 10 mins, run 200s reaching 88 per cent MHR allowing a pulse recovery of 140 BPM. This may be done in sets – e.g. 6 x 200, jog 400, repeat.
A 2 Months Training Plan Using Fartlek
Day 1 – Run for 1 hour at steady pace.
Day 2 – 35 minutes recovery run.
Day 3 – Jog 10 mins, run 5-4-3-2-1 minute fast strides in that order with 60 secs jog after each.
Day 4 – 35 minutes recovery run.
Day 5 – Jog 10 mins, run very fast efforts for 2 minutes duration x 8 with 60 secs jog recovery.
Day 6 – REST
Day 7 – RACE or select a 5K hilly cross country circuit. Work all hills at maximum speed, double back on each hill and repeat maximum effort. Take the time for completing the circuit and aim to improve this time by 15 seconds per outing.
Progression – He who trains the same all the time – remains the same. Providing all has gone well in the first 2 months, each training day load should be increased by 10 per cent for the next 2 months and so increased for the final 2 months. The big proviso is if all has gone well, if it hasn't, stay put and consolidate before upping the load.
Nutrition – The estimated vitamin C intake for runners in the winter is 500 mg daily, that's about 8 oranges a day or 4 large wine glasses full of pure orange juice. The estimated zinc intake is 30 mg daily. Food sources are: all types of nuts, oysters, ginger root, lamb chops, steak, pecans, split peas, egg yolk, carrots and beans. These two items (vitamin C and zinc) are the main infection deterrents. If in doubt, take them in supplement form. A deficiency symptom of zinc is white spots on the nails. For maximum physical energy and to combat extreme cold weather – eat every four hours.


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Welcome to Ischia
Cloudless skies, golden afternoons, food and wine from the sea and land, welcoming smiles of family hospitality...
Hotel Poggio del Sole...you have arrived!
When in Ischia, do as the Ischians! Learn how to cook, make liquers and wine, and speak Italian. Choose from our list of Extras to add to your package and make your stay in Ischia even more memorable.
Hotel Poggio del Sole Private Activities:
Italian cooking lessons with Mamma Tina
Learn to make Limoncello liquer with Salvatore
Pizza making with Lorenzo
Olives picking (November) with the famiglia
Wine making (late September - October) with Salvatore
Mushrooming (November) with Giuseppe
Italian Language Classes: Learn to speak Italian
Colella Garden tour
Ischia Island Activities:
Scuba Diving
Mountain Biking
Horseback Riding
Pubs & Night-Clubbing
Island Boat Tours
Historic Sites & Churches
Hot Springs
Rock Jumping
Sun Bathing
Water Sports
Thermal Spas
Moped Rental
Day trips: Amalfi Coast, Isle of Capri, Vesuvius, Pompei, Positano, Sorrento. (Please note some trips are only available in peak season June - Sept)
Seafront Platform
Our guests can make use of the beautiful La Rotonda sul Mare residence facilities with seafront platform, bar, pedal boat and kayas, compliments of Colella Family Hospitality.
Italian Cooking Classes
Learn the secrets to authentic southern Italian cooking with Mama Tina and Papa Salvatore as they teach you age old recipes passed down through generations.

subset: commoncrawl


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Repercussions from the chance that the federal government may not be able to pay all its bills starting next week already are being felt across the U.S. economy.
Over the past week the cost for the federal government to borrow on a short-term basis has tripled, Treasury Secretary Jacob Lew told the Senate Finance Committee in an unusual early-morning hearing Thursday that began before financial markets had opened.
Stock markets later surged on the news of a possible short-term debt-ceiling deal. The whopping 323.09-point gain in the Dow Jones industrial average Thursday served to remind how closely the markets are watching the debt debate, and how failure to reach a deal now or after a short reprieve could drive down prices.
Notwithstanding the Dow's best day since Jan. 2, there's plenty of evidence that fears of what might happen next week already are roiling financial markets. Investors are demanding a premium to buy Treasury bills that mature in coming weeks.
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They're demanding a higher return on a short-term Treasury bill than they ask for a Treasury bond that matures over two years. That's highly unusual, and the rate the government had to pay investors Tuesday on short-term bills that mature Oct. 31 had reached its highest level since October 2008, the height of the brutal U.S. financial crisis.
The $2.6 trillion money market, a source of important overnight funds for financial companies, already has been affected by the threat of no debt deal. Fidelity Investments, the nation's largest money-market fund, confirmed Wednesday that it's been quietly selling off its Treasury bills that mature between mid-October and early November. JP Morgan Investment Management said late Thursday that it's been doing the same.
The government hit the $16.67 trillion debt ceiling in May and has been moving money between accounts to ensure the bills are paid. Those measures run out around Oct. 17, and Lew told lawmakers they're playing with fire if they don't act before next week.
"I very much fear that a miscalculation . . . could lead to an unintended but very severe consequence," Lew said, noting that he's seen swings in daily incoming revenue and that the government could default unintentionally on some of its obligations before Oct. 17, or after it.
Sen. Patrick Toomey, R-Pa., asked Lew to publicly guarantee bondholders that the government won't default on Treasury bonds. "Senator, all the options are bad," Lew said.
If Congress doesn't act before Oct. 17, he warned, "we're going to be . . . in uncharted territory."
Lew suggested that the closer the nation gets to the deadline the more risk of panic in markets that erases wealth and harms the economy. It was a warning echoed by Sen. Maria Cantwell, D-Wash., who noted the 20 percent drop in 2011 during the last protracted fight over the debt ceiling.
"By Friday or Monday you could see . . . as much as a 25 percent drop in the stock market," she said, citing discussions she'd had with market participants. "We don't have to go to default. Just talk of default is causing the uncertainty we're trying to avoid."
Economists think the August 2011 showdown slowed economic growth that had been gaining momentum and harmed consumer confidence. With the government shutdown now in its second week, important data that serve as a barometer of economic health aren't being published and analysts are flying blind.
One statistic that's still being published is the weekly report on first-time claims for unemployment benefits. On Thursday this data point showed a sharp spike of 66,000 more claims than the previous week – 374,000 claims for the week that ended on Oct. 5. Some of this jump is attributed to ongoing government computer problems in California, the nation's most populous state. The weekly number doesn't yet count furloughed government workers seeking benefits. It does, however, reflect employees who work for government contractors that aren't getting paid during the shutdown.
There also are worries that a U.S. crisis could go global. At the start of International Monetary Fund meetings in Washington on Thursday, Managing Director Christine Lagarde warned of "spillover effects" should Democrats and Republicans push the United States into a voluntary default on some of its obligations.
Should the Oct. 17 deadline pass, there'd be about $30 billion left on hand for the Treasury Department to pay the more than 80 million transactions it conducts on a monthly basis. Lew could expect to see $10 billion to $15 billion in revenue flowing into government coffers every day, but it would be enough to cover only about 68 cents of every dollar owed to bondholders, Social Security recipients, military families and so on.
The Treasury could try to prioritize who gets paid, but Lew frowned on that prospect.
"This system was not designed to be turned off selectively," he said.
Lew repeatedly warned that it's not just a matter of paying interest to bondholders to prevent a default on U.S. government bonds. Hundreds of millions of dollars worth of bonds are maturing in coming weeks, leaving investors with the decision of whether they're confident enough to reinvest. These bonds are also used as collateral in all sorts of financial transactions, and if financial markets decide they won't trade them until the government is funded, it could cause the markets to seize up.


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DUBLIN, Ohio, USA, 15 November 2011—The Institute of Museum and Library Services (IMLS) has awarded a grant of $249,871 to OCLC's WebJunction for a project to help communities across the country get started on the path to digital inclusion. The project will complement IMLS's efforts to help libraries and other community-based organizations make strategic decisions about providing public access to broadband.
Working with partners TechSoup Global, and the International City/County Management Association (ICMA), WebJunction will evaluate the needs of libraries, community-based organizations (CBOs), and city and county managers seeking to get started with digital inclusion. Based on these findings, the partners will create and test a summit agenda for local community gatherings to develop a shared understanding about digital inclusion and begin to create an action plan.
The partners will make improvements to the agenda based on the test results and select a limited number of sites to participate in an in-person summit. Participating sites will identify teams of library representatives, city or county managers, and community-based organization representatives to participate in the program. Each team will develop and host at least one digital inclusion activity in its local community. The partners will also provide resources online at WebJunction, TechSoup Global, and ICMA's Knowledge Network. In addition, partners will evaluate and publish outcomes, and jointly report to IMLS on project effectiveness and lessons learned.
The National Broadband Plan released by the Federal Communications Commission in March 2010 noted that "absent action, the individual and societal costs of digital exclusion would continue to grow." The Plan recommended that IMLS provide leadership to libraries and CBOs as they improve digital adoption and use. In response, and in partnership with the University of Washington and the International City/County Management Association, IMLS has proposed a Framework for Digitally Inclusive Communities. The framework was developed with input from over 100 organizations and individuals with deep knowledge about public access technology and the diverse information needs of communities. IMLS and its partners are currently seeking public input on the framework.
About the Institute of Museum and Library Services
The Institute of Museum and Library Services is the primary source of federal support for the nation's 123,000 libraries and 17,500 museums. The Institute's mission is to create strong libraries and museums that connect people to information and ideas. The Institute works at the national level and in coordination with state and local organizations to sustain heritage, culture, and knowledge; enhance learning and innovation; and support professional development. To learn more about the Institute, please visit www.imls.gov.
About WebJunction
WebJunction promotes learning for all library staff by providing open, affordable online learning communities. Members access resources, attend programs, take courses, share knowledge and network with others—all in an environment that fosters collaboration and mutual support. Founded in 2003 and based in Seattle, Washington, and Dublin, Ohio, WebJunction is supported in part by OCLC, grants from the Bill & Melinda Gates Foundation and the Institute for Museum and Library Services, partners in library service agencies, and the library community.
About OCLC
Founded in 1967, OCLC is a nonprofit, membership, computer library service and research organization dedicated to the public purposes of furthering access to the world's information and reducing library costs. More than 72,000 libraries in 170 countries have used OCLC services to locate, acquire, catalog, lend, preserve and manage library materials. Researchers, students, faculty, scholars, professional librarians and other information seekers use OCLC services to obtain bibliographic, abstract and full-text information when and where they need it. OCLC and its member libraries cooperatively produce and maintain WorldCat, the world's largest online database for discovery of library resources. Search WorldCat on the Web at www.worldcat.org. For more information, visit www.oclc.org.
OCLC, WebJunction, WorldCat and WorldCat.org are trademarks/service marks of OCLC Online Computer Library Center, Inc. Third-party product, service and business names are trademarks/service marks of their respective owners.
Bob Murphy
Manager, Media Relations


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On Sunday, former Michigan quarterback Chad Henne will lead the Jaguars into Cleveland, coming off a 13-6 victory over the Texans. The following Sunday, ex-Wolverine Tom Brady will await the Browns in New England.
It's Michigan week for the Browns, too.
The next two weeks, in fact.
On Sunday, former Michigan quarterback Chad Henne will lead the Jaguars into Cleveland, coming off a 13-6 victory over the Texans.
The following Sunday, ex-Wolverine Tom Brady will await the Browns in New England.
Henne will be opposed by Brandon Weeden, whose play may determine whom Brady duels.
If anything happens to Weeden on Sunday, it could become a battle of Henne vs. Hanie. The Browns had journeyman Caleb Hanie in for a workout Monday, needing insurance while Jason Campbell recovers from a concussion.
For now, the ball is in Weeden's court.
"Chances are he'll start (against the Jaguars)," head coach Rob Chudzinski said in his Monday-after press conference.
Weeden replaced Campbell twice during Sunday's 27-11 loss to Pittsburgh, first for one play after Campbell aggravated a rib injury, then for most of the second half after he suffered a concussion.
The Browns are 1-5 in games in which Weeden has played this year, a factor — along with his poor 66.0 passer rating — in generating intermittent boos from the fans.
"I understand where fans are coming from," Chudzinski said. "At the end of the day, he's a Cleveland Brown."
Campbell fell to 1-3 as the Browns' starter. He left the game after getting clocked by William Gay on a corner blitz. He had thrown for 124 yards and trailed 14-3 when he left the game for good.
He fumbled on the play, and Gay's long return set up a touchdown that made it 20-3.
Campbell reported to Browns headquarters Monday morning but soon went home. He has been placed in "NFL concussion protocol."
If, as expected, Campbell misses the game, the Browns will need a new backup quarterback.
In 2011, Hanie started against the Browns in a preseason finale, a 24-14 Bears win. On Nov. 27, he made the first of his four starts in place of injured Jay Cutler. They did not go well. His record was 0-4 (Raiders, Chiefs, Broncos, Seahawks), and his passer rating was 41.8.
They were his only four starts in five NFL seasons, four with Chicago, one with Denver, although he had one day in the postseason sun.
In the 2010 NFC championship game, Cutler and top backup Todd Collins went down with injuries against Green Bay.
Haney entered in the third quarter. His first three series produced a touchdown, a pick-six, and another TD. The Packers won 21-14.
Hanie landed in Baltimore this year and got one extended stint in the preseason. In a 24-21 loss at St. Louis — he started the preseason finale — he threw for 275 yards, a TD and two interceptions.


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Before filling in for Jon Stewart on "The Daily Show" last month, John Oliver admitted to anxiety dreams – not about getting laughs, but about chatting with guests.
His nightmares included "trying to think of an interesting question for Salma Hayek. If it was a Salma Hayek dream, that may have actually led in a different direction," Oliver told Entertainment Weekly.
Oliver's doing fine so far on all "Daily Show" fronts. But his concern, wrapped in a one-liner, underscores perhaps the most delicate and difficult art of the late night TV comedy game: the interview.
Audiences and hosts alike have a chance to see the best in action this month, thanks to a TCM series of specials spotlighting classic celebrity sitdowns with Johnny Carson, whose late-night kingdom was built as much on strong guest interviews as on laugh-getting monologues and bits like Carnac the Magnificent.
The five shows, featuring conversations with the likes of a seven-year-old Drew Barrymore, a pre-presidential Ronald Reagan and a twilight-years Bette Davis, provide reminders of why Carson remains a vaunted figure more than two decades after his final "Tonight Show" signoff and eight years after his death. The specials also offer an appropriate introduction to the late night legend for those who think the name "Carson" only signifies a stuffy British butler.
Johnny Carson, as an interviewer, proved anything but stuffy during his 30-year run – he had much to say, but was a great listener. Few were wittier but he possessed enough confidence to play straight man to comics like Robin Williams, George Burns and Mel Brooks, all featured in the specials.
The TCM mini-series, to be broadcast over the five Mondays of July, is hosted by Conan O'Brien, who is among the few to sit in the "Tonight Show" hot seat. O'Brien, who has hosted three shows over 20 years, took a while to effectively use his self-effacing humor in the service of interviewing guests. Interviewing proved a particularly difficult skill to master for Carson's choice of successor, David Letterman, who famously sparked foul-mouthed clashes with Cher and Madonna. Letterman eventually became a welcoming and comfortable inquisitor, but admitted recently that an awkward and "awful" 2010 interview with taciturn Robert DeNiro bedeviled him.
Carson never let you see him sweat – he was a gracious host who made celebrities and TV audiences alike feel like guests at his after-hours party. It's a party worth revisiting, or joining for the first time. Check out a clip below:
Hester is founding director of the award-winning, multi-media NYCity News Service at the City University of New York Graduate School of Journalism. He is the former City Editor of the New York Daily News, where he started as a reporter in 1992. Follow him on Twitter.


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Floyd Mayweather vs Shane Mosley 24/7 Ep. 3! "Shane Ima F*ck You Up Some More. You Broke" (Clowns On Mosley For Fighting With A Towel) [18 Min]
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Dow Riding Longest Losing Streak Since July 2012
Steven Russolillo joins the News Hub with a look at today's market action, including which stocks traders are watching. Photo: Getty Images.
This transcript has been automatically generated and may not be 100% accurate.
... the the ... upbeat China ... and European data are lifting U S stocks this morning C frill which alone has the pulse the markets and a steep stone milestone ... Dow futures up about forty points rate now this is the venomous price considering the the the the sixth day losing streak pronounced longest ... since ... the fall months ago so ... I guess the upbeat data overseas sort of ... lifting sentiment a little bit here ... again all focus on the Fed is that they don't the president did not taper and we got the minutes gets a lot confusion swirling about that ... so really I must treasure MarketWatch has happened bonds this concert teacher cues that says what stocks ... do so ... the ten year yield is up above two point nine percent in its get close to three percent here that that's certainly psychologically significant RMS move over to three stocks that were looking at today first ... the skis me HP HP as low as ninety of the blue-chip Dow component had ... earnings last night not so high that the company I the revenue growth ... did not meet expectations Meg Whitman the CEO Kimelman warrant that the company ... turnaround perhaps not moving as fast as previously into any promise that ... revenue would grow in fiscal twenty fourteen year fiscal year and now they're walking back on that looking back and I yes I think it had also the TV HP when you look at the shares that stock it's a new low at the end of last year with more than doubled this year so excited they run this year the best performing got one right now ... but the morning now about this time around the people or getting a little bit and the Fed about it though ... not not not not great the retailer's captain Abercrombie or forget Abercrombie Essilor Abercrombie reported a swing of it really really terrible report on the company's ... earnings and revenue both missed expectations the outlook was well below what analysts were expecting ... we seen this in the teen retail space for awhile now for months in this quarter other companies like there was snow also have been worn on there's ... also ... been second to these guys get is the one outlined here not when the teen retailer but ... that stock is up more than thirty percent this year ... our head of the tee of Greater Spencer Jacob group this morning that the company could be the stock may be looking a little pricey here so those earnings come after the bell so they Last him briefly we got in or come and get the door was another high flying tech stock or Dow stock is more than double the backcountry reports after the bell today ... was people are worried is Apple going to be coming out with their own Pandora like service that could be you you wait some of their time ... some of the market so that's the concern in Dell and four but the stock is done really really well and also is heavy short interest lot people are betting against it so it is also to help drive north is that Steve Russolillo thanks for joining us more on MoneyBeat ten thirty eight years


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November 28, 1955 - May 5, 2013
Monticello, NY
Peter Joseph Kreiter, lifelong resident of Monticello, died on Sunday, May 5, 2013. He was 57 years old.
Peter was born on November 28, 1955 in Monticello, the only son of Gerard (Jerry) and Alice (Dillon) Kreiter.
He is survived by his sisters: Ellen Neumann of Liberty, Peggy Lindstadt and her husband, Ed of Monticello, and Kathy Kreiter and her husband, Joao Silva of Monticello; nieces and nephews: Geri Neumann and her husband, Craig Duffy of Liberty, Barbi Neumann Marty and her husband Dan of Parksville, Suzanne Lindstadt of Monticello, Eddy Lindstadt of Smallwood, Keith Restrepo and his wife, Evegenia Korotkova of Forestburgh, Kyle Kreiter and his wife, Julia of Liberty, and Angela Fiola of Miami, FL; six grandnieces and two grandnephews; his faithful dog, Max and many wonderful friends. In addition to his parents, he was predeceased by his soul mate, Ina Fiola.
He was a computer whiz, enjoyed the occasional visit to the Racino, the stock car races, holidays and his RV. His dog traveled with him everywhere. Peter loved animals. Peter was special; he could light up a room with his humor. He was the proverbial Good Samaritan, helping those who needed help with fortitude and continuity. Peter was always there to support us (his sisters and our offspring) just like our Dad before him; loving us all unconditionally.
Peter's kind heart has stopped beating; his voice now silent. Heaven is fortunate to have his beautiful soul in residence. Oh how he will be missed! No matter what, we will always and forever be FOUR. His spirit lives on in our broken hearts.
Services for our brother, Peter, will be held at the VanInwegen-Kenny, Inc. Funeral Home, 401 Broadway in Monticello on Tuesday, May 7th from 2 to 4 and 7 to 9 p.m. His Funeral Mass will be held at St. Peter's Church, Broadway and Liberty Street in Monticello at 10 a.m. on Wednesday morning, May 8th. Burial will take place at St. Peter's Cemetery on Rock Ridge Drive in Monticello.
Memorial contributions in Peter's honor may be made to the Federation for the Homeless, 9 Monticello St , Monticello, NY 12701.
Arrangements are under the direction of the VanInwegen-Kenny, Inc. Funeral Home of Monticello; for additional information, or to send an online condolence, please visit www.kennyfuneralhome.com


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ReNewShaw Twitter
Monday, July 11, 2011
625 Rhode Island Avenue Development Underway
According to Urban Turf, the project will include sixteen two and three-bedroom units, and half of the units will be affordable to households earning 60 to 80 percent of the area median income. The Reatig-designed development will have eleven parking spaces, open green space at ground level, a green roof, and a small rooftop deck
Here's a look at how things look now:
The Development tab above has been updated to reflect the status of this project.
8 comments:
Well, at least it's 50% market rate.
- July 11, 2011
Why are they doing that? Arg...so annoying
- July 12, 2011
- si said...
what no primary colors? positively sedate...
- July 13, 2011
- Spivak said...
Susan Reatig is a disgusting person who has done nothing but trash our neighborhood witht the junk she puts up. Her last "trash of the neighborhood" is at 7th and M NW. In the Mt. Vernon Square Historical District she has torn down an old house that had sat on the north side of the street for over a hundred years with the dreadful trash that's almost finished. Of course with United House of Prayer (McCullough Constructon's help). Those wonderful, neighborhood conscience Christians.
She trashed the end of Ridge Street at the 4th Street end on the north side of the street. She trashed N Street towards the 5th Street side in Mt. Square also. She trashed the corner of 5th and O with the junk as well. Now she's heading north to 625 Rhode Island.
All of this trashing has been done with the help of United House of Prayer for All People, (7th and M NW and 7th and R NW). This is the same church that ruins the neighbhorhood every Memorial Day and has NEVER done one thing for the kids in the neighborhood in the 30 years I've lived her. Someone needs to stop this woman from trashing our neighborhood yet again.
- July 17, 2011
So, I take it Spivak doesn't care for modern architecture and thinks everything should look like uniform Victorian and federal rowhouses. That's the only thing these medium-density projects (s)he labels "trash" seem to have in common.
Noted. And dismissed. Development is good, especially when it replaces blighted or vacant property. Density is good - it increases the housing supply (bringing prices down so that those of us not earning 7-figures can still afford to buy in the city) and puts more "eyes on the street" to deter crime. At least they're building here, not putting up a parking lot like the church at 3/M NW.
As for Spivak's apparent aversion to modern architecture - get over it. Not every building is going to look the same, nor should that be the case. There's plenty of room for the classical and the modern in our neighborhoods.
- July 18, 2011
I agree with Spivak's post. I detest her designs. The one at 5th and O st. looks like a bad medical office building from the 80's.
- July 18, 2011
- Mr. 14th & You said...
Wow, that building is truly hideous.
- July 18, 2011
Design? Really?
- January 31, 2012


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Spring is on its way, and while the usual thoughts of spring showers and spring cleaning may not entice and thrill, our new spring fashions sure will. What better way to kick off our new spring fashions than with new shoes (slight pun intended!).
From Clogs, Oxfords, Slip-ons, and Sneakers to T-straps and Mary Janes, all your favorite brands have versions of all your favorite shoes. Merging style with comfort and function, Cherokee, Dansko, Sketchers, and Avia are catering to the medical professionals with their new styles.
The classic white shoe is a staple for any nurse on the job, and we wouldn't disappoint. Every one of our lines has come out with new shoes in white for the season; most of which provide slip-resistance, supportive insoles, and increased breathability.
My pick for a cute new white shoe: "Hobbie" Mary Jane Shoe for Women by Skechers. Slip-resistant, cushioned, and adorable, they would look good on the job or off. Every girl loves a versatile shoe, even more so when it's cute and comfortable.
Sketchers is a new line at AllHeart and the sneakers are a great, fashionable way to be comfortable at work all day. A selection of their shoes are also available in black.
And if you're more adventurous, we've got that covered too. Dansko's new line has reinvented their best with great materials, colors, textures and prints. The "Professional" clog now comes in tooled leather, brushed leather, patent leather, leopard and tiger prints just to mention a few.
Now, I'd probably be the girl to rock all the best print scrub tops out there, so my choice would be Dansko "Professional" Pull-Up Leather Medical Clogs for Women in Indigo; a great looking natural shoe with that pop of color. It's another one that could be just as great with a pair of jeans. Functional with a bit of fun, another great quality for another great pair of shoes!
You can check out all our shoes here: http://www.allheart.com/nursematesshoes.html
Let us know what your favorite shoes or brands are in the comments; we always love to hear from our customers.


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What is the Common Desktop Environment? From my earlier article on CDE:
COSE had several areas of focus, such as networking, graphics, multimedia, object technology, and many other things; they wanted to ensure interoperability between the various UNIX offerings in the world.
Sadly, CDE was closed source, and as such, never gained much traction beyond big-iron UNIX systems like Solaris and HP-UX. The open source world focussed on KDE and GNOME instead, and while Xfce was inspired by CDE in its early days, it started carving out its own path later on.
So, yes, it might be too late, but that doesn't mean it's any less cool and awesome. "The Common Desktop Environment project is proud to announce the open sourcing of the Common Desktop Environment a.k.a. CDE," the project writes, "CDE was long the defacto standard among workstation vendors which enabled ease of software porting and training. It is still in use by Solaris (up to version 10), HP-UX, AIX and OpenVMS."
Motif, the widget toolkit used by CDE, will also be released as open source, but since there are still a few legal issues to work out there, this will have to wait. In the meantime, the project decided to move ahead with CDE, since it can be built using Open Motif anyway.
Why should you care? Well, most importantly, while CDE is outdated and not exactly what you'd call pretty, its usability is of a kind you don't see anymore these days. For me, the core quality of CDE is that it never does something without without the user initiating the action. From my earlier CDE article:
In addition to that, CDE never goes out and do things without your consent. It does not bother you with pop-ups, (modal) dialog windows, or more of that nonsense. It is focused on just one thing: serving you, The User. CDE will not do things without your full permission, something so many other desktop environments do constantly. Where Explorer, KDE, GNOME, and the Finder are more like cats, CDE is more like a dog. And even though I am a total cat person, I really like CDE for it.
I'm very interested to see what the future has in store for CDE - I'm hoping they maintain the UI behaviour, but will move to making things a little prettier. And when they do decide to add new features, I hope they won't harm the spirit of CDE - although I do realise concessions may have to be made.
In any case, I wish the project lots of good luck!


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G6570, Revised June 2010
Many flowers and vegetables may be started from seeds indoors. Vigorous plants started indoors flower sooner and produce an earlier harvest than plants started outdoors. Seeds of certain species, however, are best sown directly outdoors when weather conditions permit and are actually delayed by transplanting.
Growing plants from seeds can be a rewarding hobby and also allows home gardeners to grow varieties that may not be available from local plant outlets.
The proper time for sowing seeds indoors depends on the amount of time required to develop a healthy transplant of appropriate size to be moved outdoors. This period may range from 3 to 15 weeks, depending on species and the cultural conditions in the home (see Tables 1 and 2).
Additionally, the date at which a species may be transplanted into the garden must be considered when establishing a seeding date. Cold-tolerant plants such as pansy and cabbage often can be set out in late March or early April and must be seeded relatively early in the year. Heat-loving plants such as vinca and watermelon should not be set out until the weather has warmed, usually in late May, and should be started later.
Table 1
Guide to sowing common annual flower seeds in the home.
Table 2
Guide to sowing vegetable seeds in the home.
Purity and trueness to type
Producing quality transplants starts with using good seeds. Seeds should have a high germination percentage and be genetically pure and free from seeds of weeds. For best results, obtain quality seeds from a reliable dealer.
Packages and storage
Seeds sold in packages should show species, variety, germination percentage and chemical seed treatments, if any. Seeds should be kept dry and cool to ensure good germination at planting. Laminated foil packets ensure dry storage. Paper packets are best kept in tightly closed jars containing a desiccant such as silica gel until seeds are planted.
Hybrid seeds
Most new vegetable and flower varieties are hybrids. Because they are more expensive to produce, hybrid seeds often cost more than seeds of nonhybrid varieties. However, hybrids usually have increased vigor, better uniformity, better production and sometimes specific disease resistance or other unique cultural characteristics.
The medium used for starting seed should be loose, well-drained and fine-textured. Additionally it should not contain disease organisms or significant amounts or fertilizer. Prepared media possessing these traits are available commercially, or component materials can be purchased and mixed at home (Figure 1).
Figure 1
Soilless mixes that are porous and lightweight work well for seed germination.
Vermiculite is a naturally occurring, micaceous mineral that has been treated with heat, causing it to expand, or exfoliate. When used alone, it provides an environment conducive to good seed germination. It is clean and, if not contaminated during handling, will not need sterilization. If other seeding mixes are used, it is useful for covering seeds because it does not form a crust and allows easy emergence for the seedlings. Vermiculite is available in several size grades. For seeding, a fine grade is best.
Milled sphagnum moss
Sphagnum moss consists of the dried plants growing atop sphagnum peat bogs. When ground, this moss can be used for starting seeds and appears to have the ability to suppress certain seedling diseases. It should be well-moistened before use. Because it contains no fertility, prompt fertilization is essential after seeds have germinated.
Soilless mixes
Inert mixes containing no soil are available for starting seeds. These usually are composed of a combination of peat moss and vermiculite or perlite. They may be purchased ready-made or can be mixed at home. To prepare such a mix, use 4 quarts of vermiculite, 4 quarts of peat moss, 1 tablespoon of superphosphate and 2 tablespoons of pulverized limestone. These mixes have little fertility, so seedlings must be watered with a diluted fertilizer solution soon after they emerge.
Containers for starting seeds should be sterile and free from harmful chemicals. Additionally, they should be sturdy and fit into the space available for growing plants in the home (Figure 2). The proper container helps get seedlings off to a good start and often saves work in later stages of transplant production.
Figure 2
A variety of containers appropriate for sowing seeds indoors are available.
Plastic trays, fiber trays or wooden flats
Plants that are easy to transplant may be seeded directly in trays or flats for later transplanting into individual packs or pots, or wider spacing in flats. Starting seeds in such containers saves space when compared with seeding directly into individual pots. However, when time is more important than space, direct seeding in pots may be preferred, especially for plants with large seeds, such as melons.
Plastic or clay pots
Both plastic and clay pots provide excellent growing conditions for transplants and can be sterilized and reused, if necessary. The transplant with its accompanying root ball must be removed from the pot carefully at planting time. Seeds may also be planted directly into the pots.
Peat pots
Biodegradable pots made from peat or paper waste fibers can be purchased individually or in strips or blocks. They are porous and provide excellent drainage and air circulation to the root zone. The entire pot can be planted, eliminating the problem of root disturbance at planting time.
Compressed peat pellets
Before hydration, expandable peat pellets are about the size of a silver dollar but somewhat thicker. When placed in water, they swell to form a cylindrical netlike container filled with peat moss, ready for seeding or transplanting. They may be planted directly into the garden. Use the pellets in trays so that they are easily watered and held upright.
Sanitation is of utmost importance to help prevent plant diseases and thus produce quality transplants. Previously used or otherwise contaminated containers should be sterilized before use. Wash plastic or wooden containers thoroughly with soapy water to remove all debris. Then rinse containers by dipping them in a solution of one part chlorine bleach to nine parts water, and allow them to dry before filling with a germination medium.
Peat pots and peat pellets are considered biologically inert; however, be careful not to contaminate them through improper use or storage.
Newly emerged seedlings are delicate and quite vulnerable to a disease known as "damping off," which is caused by the fungus Rhizoctonia solani (Figure 3). Symptoms include dark, sunken tissue at the base of the stem, where it enters the propagation medium. Toppling over at the ground line usually follows. Excess moisture, high temperature and poor light stimulate spread of the disease by weakening plants and making them more susceptible to it.
Strict sanitation is helpful in the prevention of damping off. For seeding, use only sterile containers and germination media free from pathogens. However, if damping off should occur, drench the entire medium with a fungicide registered for the control of Rhizoctonia. Prompt action is needed to prevent the disease from spreading to previously healthy seedlings.
Figure 3
Damping off (Rhizoctonia) is a fungal disease of seedlings that girdles the plant's stem where it enters the growing medium, causing the plant to topple over.
After seeds have germinated, promptly give them the best possible growing conditions to ensure stocky, vigorous plants for outdoor planting. Cultural requirements must be controlled carefully to accomplish this.
Seedlings must receive bright light promptly after germination. Place them in a bright south-facing window if possible. If a large, bright window is not available, place the flats under fluorescent lamps. A fixture containing two 40-watt fluorescent lamps is adequate. A 50:50 combination of cool white and a fluorescent lamp specially designed for plant growing (plant light) is ideal. Place the seedlings about 6 inches from the lamps and keep lamps on for 14 to 16 hours each day. As seedlings grow, the lights may need to be raised to prevent leaf burn from seedlings touching the lamps.
Most annual plants and vegetables prefer night temperatures between 60 and 65 degrees F (Tables 1 and 2). Day temperatures may run about 10 degrees higher. If temperatures are warmer than this, plants become leggy. Cool-season vegetable crops and a few flowers prefer night temperatures no higher than 55 degrees F and day temperatures near 65 degrees. An unused bedroom, basement or sun porch is often a good location for these plants.
Good humidity and adequate water are necessary for producing good plants. A humidifier may be used to help increase relative humidity around the plants, or shallow pans of gravel filled with water may be placed as close to the growing area as possible. Adequate watering implies keeping growing medium moist at all times but never soggy. Allow some drying between watering, but don't allow seedlings to wilt at any time. Never use water that has gone though a water softener to water plants, especially seedlings.
Seedlings will need some fertilization for best development. Because artificial, or soilless, mixes contain few, if any, nutrients, prompt and regular fertilization is necessary. Use a soluble houseplant fertilizer as sold in garden centers, nurseries or plant supply sections of department stores. Young, tender seedlings are easily damaged by too much fertilizer. Apply fertilizer at about half the recommended strength a few days after seedlings have germinated. After that, fertilize according to the recommendations on the fertilizer label. Water and fertilize carefully.
As soon as seedlings have developed at least one set of true leaves and are large enough to handle, they should be transplanted to individual pots or packs. Failure to transplant promptly results in crowded, spindly seedlings that may not be able to develop properly. Soilless potting mixes similar to germination media are preferred at this stage of transplant production.
To transplant, carefully dig up the small plants with a clean knife, spatula or plant label. Let the group of seedlings fall apart and pick out individual plants. Occasionally, if seedlings have been too close, they are difficult to separate. Gently ease them apart in small groups, which will make it easier to separate individual plants. Avoid tearing roots in the process. Handle small seedlings by their leaves; small, thin stems break easily.
After filling a container (pack or pot) with moist potting medium, poke a hole into it with a clean dibble (fingers also work well). Make the hole deep enough that the seedling can be put at the same depth it was growing in the seed flat. The size of the container usually is dictated by the size of the mature transplant. Small plants or slow growers are usually transplanted into bedding plant packs containing small individual cells. Rapid-growing, large seedlings should be planted individual pots. After planting, gently firm the medium and water. If seeds were sown in individual peat pots or pellets, thin them to one seedling at this time rather than transplanting them.
Keep newly transplanted seedlings shaded for a few days, or place them under fluorescent lights. Keep them away from heat sources or other conditions that would cause rapid water loss. Continue watering and fertilizing as was done in the seed flats.
Vegetables that are easily transplanted include broccoli, cabbage, brussels sprouts, lettuce and tomato. Those with slower root development include cauliflower, celery, eggplant, onion and pepper. Plants that do not transplant well and therefore are seeded in individual pots include cucumber, muskmelon, squash and watermelon.
Most flowers normally grown indoors transplant well, but a few are difficult to transplant. These include poppy, larkspur, lupine, sweet pea and cornflower. If started indoors, this group of plants should be directly seeded into small containers.
Plants that have been growing indoors under carefully controlled conditions are susceptible to transplant shock when moved to the garden. To prevent this from occurring, they should be "hardened" before planting outdoors.
The process of hardening involves subjecting transplants to cooler temperatures and giving them less fertilizer and water to "toughen" them. Hardening should be started about two weeks before planting in the garden. If possible, move plants to a shady, outdoor location with cooler temperatures. A coldframe is excellent for this purpose. When plants are first put outdoors, keep them in the shade, but gradually move them into sunlight for short periods each day, gradually increasing the length of exposure. Don't put tender seedlings outdoors on windy days or when temperatures are below 45 degrees F. Reduce the frequency of watering to slow growth, but don't allow plants to wilt. Even cold-hardy plants such as cabbage and pansy will be hurt if exposed to freezing temperatures before they have been hardened. After proper hardening, however, they can be planted outdoors, and light frosts will not damage them.
Planting into the garden
When plants have grown large enough to handle easily and hardening is complete, they may be planted into the garden when weather and soil conditions permit.
Carefully remove plants from the packs or pots in which they have been growing; take care to disturb the roots as little as possible. Dig a hole about twice as large as the root mass of the transplant. Set the transplant at about the same level it had been growing in the container. A few plants such as tomato and marigold are able to develop roots along the stem. If they have become leggy, they may be planted deeper than they were previously growing. Place soil loosely around the roots and apply about 1 cup of a starter solution. This solution is made by dissolving 1 tablespoon of high-phosphorus fertilizer, such as 9-45-15, in 1 gallon of water.
Transplants grown in peat pots or peat pellets can be planted with the pot or pellet intact. Breaking the base of the peat pot may help improve root penetration and drainage. Make sure the top edges of the pot are thoroughly covered with soil. Failure to do so exposes the pot edge, which acts as a wick and evaporates moisture from around the root ball. This delays root penetration or even causes the plant to dry up on hot, sunny days.
Transplant into the garden on cloudy days if possible. In warm, sunny weather, cover the new transplants with newspaper tents or some other type of shading for two or three days or until they are well established. Water plants as needed, making sure to apply water at the base of the plants until roots have had time to develop more fully.
Written by Ray R. Rothenberger, Department of Horticulture
Your browser does not support the audio tag.
Audio clip 1
Clean containers are extremely important for good germination and prevention of disease. These petunia seedlings are heavily seeded and will need prompt transplanting soon.
Audio clip 2
Watch for fungi growth and treat the spots promptly to prevent spread.
Audio clip 3
These begonia seedlings have been transplanted into individual sections of a tray for development until they can be moved directly to the garden
Order publications online at http://extension.missouri.edu/explore/shop/ or call toll-free 800-292-0969.


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Immune System Protects Kids from Malaria
TEHRAN (Tasnim) – Scientists found that children who live in regions of the world where malaria is common can mount an immune response to infection with malaria parasites.
According to a study published in PLOS Pathogens, children who live in regions of the world where malaria is common can mount an immune response to infection with malaria parasites that may enable them to avoid repeated bouts of high fever and illness and partially control the growth of malaria parasites in their bloodstream. The findings may help researchers develop future interventions that prevent or mitigate the disease caused by the malaria parasite.
Each year, approximately 200 million cases of malaria occur worldwide, resulting in roughly 627,000 deaths (mostly children less than the age of 5 years living in sub-Saharan Africa). In 2013, 97 countries had ongoing malaria transmission, according to the World Health Organization. Unlike individuals who are newly exposed to malaria, people living in malaria-endemic regions often do not experience malaria-induced fever and manage to control parasite numbers in the bloodstream.
To better understand why, researchers analyzed immune cells from children in Mali who are bitten by malaria-infected mosquitos more than 100 times per year, yet experience malaria fever only two times per year on average. The scientists collected blood samples from children on three occasions: before the start of the six-month malaria season; seven days after each child had been treated for his or her first malaria fever of the season, when symptoms had cleared; and after the subsequent six-month dry season, when little to no malaria transmission occurs.
To simulate malaria infection at these time points, researchers exposed the immune cells to malaria parasites in a test tube. They found that immune cells collected before the malaria season responded by producing large amounts of molecules that cause inflammation, fever and other malaria symptoms. Conversely, cells collected after the first bout of malaria fever responded by producing molecules that control inflammation and destroy the malaria parasite.
The third set of immune cells (those taken after the dry season when there is an absence of malaria exposure) lost their ability to produce molecules that control inflammation, leaving children susceptible again to malaria fever. According to the authors, this immune response, which appears to depend on ongoing exposure to malaria parasites, may have evolved to protect young children from potentially life-threatening inflammation and unchecked parasite growth in the face of repeated malaria infections, before they acquire antibodies that reliably protect against the onset of malaria symptoms.


text: I am breaking all the rules for Sam Lubicz. By that I mean featuring both his collage work and photography IN THE SAME POST. Why? Because they're both good and because I believe a dialogue exists between the two. Despite being two different modes of expression, Lubicz's collage work and photographs share a certain playful moodiness that emphasizes the relationship between the two mediums. Like maybe one's a pug and one's a schnauzer but they're both dogs. I love dogs.


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Morgan State and Coppin State are separated by about six miles in Baltimore City, and they are also neighbors in the bottom half of the Mid-Eastern Athletic Conference men's basketball standings.
In the 74th meeting between the two schools on Saturday, the Bears separated themselves a bit from the Eagles with a dominant 80-51 victory before an announced 2,516 at the Coppin State Physical Education Complex. Morgan State snapped a three-game losing streak, while Coppin State suffered its fifth consecutive loss.
"That was our best effort all year," Morgan State coach Todd Bozeman said. "The whole year we've been trying to focus on keeping the turnovers down and rebounding, so we did those two things. I always knew we had it in us and it was just a matter of us focusing in and coming together."
Junior guard-forward Justin Black had a career-high 23 points for Morgan State, while senior forward DeWayne Jackson scored 12 of his 16 points in the first half. It was the largest margin of victory for the Bears (7-13 overall, 4-5 MEAC) since 2009 and the highest against Coppin State since 2007.
Junior forward Michael Murray had 13 points and 11 rebounds for Coppin State. The Eagles (5-20, 2-8) were without junior guard Andre Armstrong, who missed the game for violating team rules, and former Towson player Troy Franklin, who chose to leave the team last month for undisclosed reasons.
After Coppin State's Charles Ieans opened the scoring with a free throw, the Bears never trailed again. Morgan State pulled away with a 20-5 run midway through the first half and led 34-16 with four minutes remaining before halftime. Black then made a 3-pointer just past half-court at the buzzer and the Bears led 46-18 at the break.
"We've been going through a real rough phase," Black said. "This is one of the most talented teams since I've been here. Today we wanted to focus on getting loose balls and doing everything right. When you're doing that, big shots happen."
Morgan State shot 57.1 percent (16-28) in the first half and made six of 10 3-pointers. The Eagles converted just seven of their 33 field-goal attempts (21.2 percent) and were just one of 11 from beyond the arc in the opening half.
"Really, I don't understand the first half," Coppin State coach Ron "Fang" Mitchell said. "We just didn't have the energy that it was going to take. It seemed like we didn't want to accept the challenge. Even though we came out in the second half with energy, it put us in the situation where we had to do a lot more gambling. There are some problems we're still working on."
Coppin State aggressively picked up the pressure in the second half to cut into the lead, but the Bears were simply too good. A layup and free throw by 7-foot-2 center Ian Chiles increased Morgan State's lead to 56-32 with 12:55 left, and the Bears continued to coast.
Morgan State has an opportunity to make up some more ground in the MEAC standings when it travels Monday to Howard, which has just two conference wins this season.
"Coach put it in our heads that we only have nine games left, and he told me this is the last time I'm going to be here, so it really just opened my eyes," Jackson said. "This is the first time we came together like that."


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Sure, offseason workouts are largely meaningless. But they meant enough in Green Bay to prompt the team to put a third-year veteran who tore an ACL as a rookie and underperformed in 2012 at the top of the tailback depth chart.
Per Tyler Dunne of the Milwaukee Journal Sentinel, running back Alex Green currently owns the starting job, ahead of second-rounder Eddie Lacy, fourth-rounder Jonathan Franklin, DuJuan Harris, and James Starks.
Green struggled in 2012 to recover from his torn ACL, the other extreme of the Adrian Peterson spectrum.
"It's like if you got a bruise or something and at first, you can't really move your arm but over time it starts to loosen up and eventually you get back to where you were before," Green said. "I'd wake up and I was just in pain. Taking pills and worrying how it can get better, but knowing it was getting weaker, it was frustrating."
Green still has a long way to go to become the Week One starter; it's a five-way race for reps. But Green and the coaching staff feel good about his chances.


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7 Steps to Happier Pets
Nearly 8 million pets end up in shelters each year, separated from their families. Don't let your pet be a statistic! Here are seven simple steps from The Humane Society of the United States to help keep your pet a loved and loving member of your family.
1. Make sure your pet always wears up-to-date identification.
2. Don't let behavior problems break up the family! Address problem behavior, consult with a professional if necessary, and take dogs and pups to training classes. Also learn how to prevent dog bites!
3. Visit the veterinarian at least once a year.
4. Spay or neuter your pet.
5. Have a family disaster plan that includes your pets.
6. Provide for your pets in case something happens to you and you can't care for them yourself.
7. Adopt your next pet from an animal shelter.
Copyright © 2001 The Humane Society of the United States All rights reserved.


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This is a weekly feature that will highlight The Good, The Bad and The *fill in the blank* exciting things that are currently happening in the NHL. Uh oh – when was the last report on Sidney Crosby's status? Will the Blackhawks acquire a new goalie before the playoffs? Will Raffi Torres cry when he returns to Vancouver as a Coyote on Monday? Hockey is a world where nothing is for certain; except a yes, in answer to that last question.
The Good: The Canucks Game: A Rom-Com Story
I love movies. Comedy is a great genre but has anyone else noticed its format is a little too similar to the way a certain team we know and love has been playing of late? Try to follow along:
First period: As the movie begins, and the key characters are introduced, you feel happy and optimistic about what it is you're about to watch, presumably with a drink in hand. Also, you immediately like the main hero and want to cheer for him. You discover his motivation: in a romantic comedy it is always about attaining a love interest. But there are obstacles and antagonists. Maybe the hero has competition that he has to outsmart, outperform and outplay. At this point you calmly finish your first drink.
Second Period: By the halfway point you start to realize that your hero has flaws. Lots of them. He makes bad decisions that seem to go against his end goal. You find yourself screaming at him "You idiot! She loves you too, just call her!" Instead, your hero gives up, gets on a bus and heads out of town. The ending seems doomed at this point and makes you want to give up and cry. Insert supporting characters that attempt to inject some life into the story as they try to distract you from your disappointment and the reality of what is about to be lost. Boom. This is when you drink more. Maybe reaching for something a little stronger.
Third Period: But wait, this is a romantic comedy! And we all know that a universal rule of these films is that they must always have a happy ending (Editors Note: and also a scene where the couple gets wet, somehow, and has a hot make-out sesh). You optimistically start cheering again and just like that, you see the hero come to his senses and realize that he CAN get the girl. He pulls himself together, finds his inner strength and goes for it. He is ready to walk through fire and kill a bear to get what he wants. Him and the girl belong together. It is not easy though, especially since his competition wants to obtain the same thing. But believing in himself is what makes the hero prevail and after some moments of uncertainty, he ends up winning the girl and then they drink champagne as they fly to Vegas.
By this point you are just so happy after all the drinks you have consumed, that you jump up and down in your living room giggling at what you have just witnessed.
Yes, I just compared watching a Canucks game with a romantic comedy. I love happy endings. I want another 28 of them before April 8th please, Canucks.
The Bad: The Trade Deadline
Why is this bad? Having to endure another two weeks of rumors and getting our hopes up of potential player pickups. Shea Weber is not coming to Vancouver people … it is best that we just accept this now. I am sure I was not the only one that kept having visions of Shea in a Canucks jersey during Tuesday's game against the Predators. It is simply not healthy for our fragile Vancouver minds to dream of things that are so perfectly ideal. Plus I still fear that we are going to lose Keith Ballard and I don't want that to happen. I want to see him turn in his Dman card and be given a chance on the left wing. What if that is all it takes for the Canucks to turn their game around and start dominating like we know they can? What if that is what finally gets him out of AV's doghouse for good and makes him the new Aaron Rome? Stranger things have happened and I am willing to believe in, and pray for, all sorts of miracles right about now.
Trade deadline also means that the playoffs are approaching and I am scared. There are so many unknowns, like will Chris Higgins ever be the same again? He is such an important component of the team that his health and ensuing stability being so uncertain, is worrisome. Will Henrik be out with an injury and give us a glimpse of a terrible Canucks world without him? Luongo has been doing well and his confidence has risen, but will it be enough for him to keep it together throughout the spring run? See trade deadline – see what you are doing???
And NHL's Heroes and Villains
Congratulations Sam Gagner for being amazing. Last week no one knew who you were and now you are a hockey god. Aaron Rome used to be that … long ago it seems. Hopefully your hot streak lasts longer than his did. However where Rome failed, you've excelled. Tying a record with The Great One, 8 points in a single game, is something to be applauded. Amassing 15 points in just 5 games is either a freak stroke of luck, or a sign that you are much better than you have been given credit for. If nothing else, you have given Edmonton something to cheer for. Good for you.
The Boston Bruins are still bullies and in their game against the Buffalo Sabres Wednesday night, the schoolyard tactics were once again deployed as fists were flying and names were called. They did everything but resort to hair pulling. Now, nothing says "I'm a Canucks fan" like taking joy in the Bruins being badly defeated. It is petty yes, but it feels so good so just go with it.
If you recall, back in November Milan Lucic ran over Ryan Miller and since then the two teams have harbored much animosity. Because I have a profound admiration for Ryan Miller, the fact that he stopped all 36 shots from Boston (one of those was an almost goal but was called off) and shut them out, makes me unnaturally happy. Boston was shut out by Buffalo and that right there, is karma. Think about that Bruins. Think about it while you kiss your Stanley Cup rings!


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Looking for a Shady Space to Park your Aircraft? Shade Structure Parking Now Available for General Aviation at John Wayne Airport
Sixty covered tiedown spaces located on the west side of the airfield are now available for use by JWA's general aviation community. Three rows of fully cantilevered roof structures featuring a curved roof design are available for lease. Several existing JWA tiedown tenants have been relocating to these covered spaces since mid-April and have been enjoying the weather protection benefits they provide.
With input from JWA's General Aviation community, it was decided to use a nose-in parking configuration to provide maximum coverage to the cockpit and engine portions of the aircraft. The spaces can accommodate up to a 37-foot wingspan aircraft.
For details, please contact Barbara Bossenmeyer, JWA Aircraft Tiedown Administrator, at (949) 252-5258 or via email at firstname.lastname@example.com.


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Whether serving locally or abroad, funding opportunities can help make your project a success!
Outreach Grants
Do you want to make a difference in the community? An Outreach Grant can help! Outreach grants provide students the opportunity to receive up to $300 to connect students with service opportunities and assist them in enriching the meaning of the experience through reflection. Funding assistance can include: transportation, supplies (paint, trash bags, kids' books, etc.), copying and publicity, and snacks for volunteers during the service experience.For more information on Outreach Grants, and to learn how to apply, visit the Career Center's Outreach Grant page!
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The AllPeopleBeHappy Volunteer Service Award enables volunteers to do service projects in the developing world. These Volunteer Service Awards enable impassioned young people to give of their time and talents while expanding their understanding of people and communities living in poverty.
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The Breakthrough Experience
Seminar - 21 - 22 Apr 2018 in Auckland, New Zealand
Learn How to Overcome Your Challenges and Become Inspired by Life.
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|Pullman Auckland in Auckland, New Zealand
|Saturday: 08:00 - Midnight
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text:
Sunday, October 05, 2008
How The Liberals Can Win?
I believe the core Conservative vote is 32%, anything lower exceptional, but you can shave a couple points off their current total. I believe the core NDP vote is 15%, I believe the core Green vote is 6%. I base this on past elections, and a reading of vote "softness". I've seen a couple findings which peg the percentage of current Green vote potentially changing as high as 48%, which makes sense, given the lack of historical support. There also seems to be some softness in the NDP vote, but in fairness that also holds true for the Liberals, to a lesser degree. What is clear, amongst soft Green and NDP support, the Liberals are the clear "second choice", this is also the case with soft Conservative supporters.
I also believe, that when looking at the national numbers, given regional efficiency, the Liberals only need to be within 2% to have a chance at a minority. The Conservatives do suffer from over the top support in some regions, which skew the national numbers, meaning if we had a scenario where the Cons are shown at say 34%, the Libs 32%, we could still win. People will remember the pre-writ polls that showed a statistical tie, but when you drilled into the numbers, you saw a Liberal victory. So, I will factor that fact into the calculation.
I can see a realistic scenario where the Liberals can shave 3% off the current Con tally used at the beginning. Some of that support would move to the NDP, so we will give the Liberals 2% of that, the NDP 1%. It's now Cons 32%, Libs 28%, NDP 20%, Greens 10%. We've seen it before, as the race reaches crescendo, the NDP are challenged to keep the focus on them, as others try to narrow the choice. It is entirely possible that the Liberals could shave 2-3% of the NDP's current tally. Let's not forget, before the election, many pollsters showed the NDP battling for third in Ontario, any gains since hardly denotes FIRM support, it can move. Let's take a mere 2% off the current NDP tally, now it's Cons 32%, Libs 30%, NDP 18% (which is still a sizeable vote), Greens 10%. That leaves the Greens, the most fertile ground for the Liberals. When push comes to shove, I see a powerful argument- if you favor a carbon tax, you need to vote for the party that can bring make this policy into law. There are many differences between the two parties, but there is no question similarities do exist, any plea is not without substantive appeal. Let's say 3% of the Green vote is siphoned off, and we will even give the NDP 1% of that. It's now Cons 32%, Libs 32%, NDP 19%, Greens 7%.
Maybe it's just me, but those final numbers don't seem outrageous at all. The NDP are still above their 2006 total, the Greens well above. I mention this, because it demonstrates a path for victory that doesn't over-estimate any erosion in the other parties vote, those are good numbers, relatively. A tie translates to a Liberal victory, or has the real possibility. If I put the Conservative total too low, remember I give others much more than 2006, so you could still draw more Liberal support elsewhere to make up, just another calculation.
Will this happen? It's just a POSSIBLE path, an optimistic view, but not an outlandish one either. What it does show, how some minor tinkering with the various party votes, turns a sizeable lead into a statistical tie.
24 comments:
- Robert McClelland said...
That seems fairly reasonable as a best case scenario for the Liberals with one addition that you'll like. It's quite possible for the NDP to pick up a point or two of additional support at the expense of the Conservatives in Saskatchewan(thank you Brad Wall).
This would put your final scenario at; Cons 31%, Libs 32%, NDP 20%, Greens 7%.
- 11:03 AM, October 05, 2008
- 900 ft Jesus said...
steve, how does strategic voting factor into your calculations? Some of the Lib/NDP vote, and Green for instance - do the polls reflect their first choice, leaving more room for a swing vote later, or do you think the polls and your analysis include strategic voting intentions to date?
- 11:06 AM, October 05, 2008
- Scott Tribe said...
Uh, Walks, Steve is quoting how the Liberals can win.. how does that make him a CPC sockpuppet?
By the way, thanks Steve for leaving his comment on here ... It will show what I've been putting up with at my site, which caused me to remove him when he refused to admit he was wrong about this accusation and refused to apologize to you.
- 11:37 AM, October 05, 2008
- A BCer in Toronto said...
When people used to ask me how on earth Dion could ever win the Liberal leadership, I used to paint a highly hypothetical best-case scenario I considered rather unlikely. Low and behold, Montreal unfolded exactly like that scenario. Point being? Anything is possible, and a week in politics is a lifetime. And unlike my leadership scenario, not that much needs to happen here for your scenario to fall into place.
- 11:40 AM, October 05, 2008
- liberazzi said...
I think we will see your scenario or we will be right where we are now on election day. I do not see much movement up or down for anybody, plus Harper is pretty much stating that today. Although, its probably one of his ploys. I believe it will still be CPC 140, Libs 90, but I hope I am wrong.
The only other possibility is that the CPC when the release their platform on Tuesday, have calculated that it will give them a last minute boost. They're so smart...Probably lots of gifts for the haackey moms.
- 11:43 AM, October 05, 2008
- Steve V said...
Nope, delete and I don't even read it :)
It must be semi-reasonable if you agree :)
- 11:54 AM, October 05, 2008
- burlivespipe said...
There maybe a little 'rose-glasses' here, but if the gloves really came off from Dion, and he continued hammering Harper on credibility and economic agility, it's entirely possible. He needs to inject a little humour into his stump speech, something like 'I hear Stephen Harper has discovered that he has a plan. Guessing from the people he's stealing his speeches from, the plan was written by Herbert Hoover.'
Okay, i'm sure he's got better joke writers than that...
Still, as much as I'd love to believe in this possibility, I'm still seeing a lot of hemming and hawing at the doorsteps here in the Lower Mainland. Unless the party is holding off on a huge media buy like images of the RCMP bringing boxes out of the CON headquarters (or another CON calamity - which is in the realm of possibility but still you can't count on it), I'm not sure how we're going to be able to move those voters back into the fold.
- 12:24 PM, October 05, 2008
- burlivespipe said...
Oh, and the last time a party got a minority of votes but more seats than their rival was in 1979 - and 1957 too. But Canada's ridings have tilted much more to urban and suburban realities since then. That is what may boost your possible scenario.
- 12:26 PM, October 05, 2008
- Steve V said...
Decima had a 15% lead two days ago, down to 10% today, Libs up 2%, Cons the lowest they've been since the election began.
- 1:06 PM, October 05, 2008
- Gayle said...
Where are you getting those Decima numbers from? They are not on their site.
- 1:15 PM, October 05, 2008
- Steve V said...
Here. For some reason they don't post them on the site for HOURS after they're released.
- 1:17 PM, October 05, 2008
- Steve V said...
Just to add, the guy from Decima was on Newsworld. Harper's leadership numbers are plummeting, to lows he hasn't seen, while Dion is coming up.
- 1:18 PM, October 05, 2008
- Steve V said...
I think I factor in strategic voting here, because I think that is a net gain for the Libs, in more ridings.
- 1:19 PM, October 05, 2008
- knb said...
Re' leadership numbers, I saw that too Steve. Dion is on a slight up tick and Harpers numbers are dropping. Also, Dion's negs are going down and Harper's are on the rise.
It's an interesting scenario you put out there and not beyond the realm of possibilities.
I like good news posts!
- 1:50 PM, October 05, 2008
- Steve V said...
Those are Harper's lowest numbers this pollster has found.
Also, the Cons have a new ad out today, with Harper looking into the camera, detailing his economic plan, then saying now isn't the time for theories or risky policy. No sweater though!
- 1:54 PM, October 05, 2008
- Skinny Dipper said...
The Liberals could try to get support from the NDP and Greens. Even if the Liberals take 1/3 of the NDP and Green support, they will still be behind the Conservatives. I'm not suggesting that is not a good strategy. Certainly try it so long as the Liberals try to get an extra percent or two from the Conservatives.
- 2:12 PM, October 05, 2008
- Steve V said...
If we got a third of the support, that is MORE than enough. My numbers didn't consider anything like that with the NDP, so...
- 2:17 PM, October 05, 2008
- knb said...
Where is the Con ad Steve? I don't see it on their site.
I saw a new NDP ad today too, going after Dion.
- 2:37 PM, October 05, 2008
- Steve V said...
I just saw it on CTV.
- 2:40 PM, October 05, 2008
- Anonymous said...
I do think you might be underestimating the conservative core. However, as mentioned, the conservative support is strongly concentrated, so even even with 33% con, 31% liberal, there's still a possibility for an extremely weak minority.
Odd question, what happens if conservatives and liberals tie in the number of seats they get?
- 8:35 PM, October 05, 2008
- Steve V said...
Why? You don't think 32% is core? I would say bottom is actually 30%, but then again I always thought our core was 30% too, so...
- 8:43 PM, October 05, 2008
- Scott Tribe said...
The government - in this case the Conservatives - always in a minority parliament situation get to decide first whether to seek the support of the House or not. That's the same if they're actually trailing in seats. Paul Martin in 2006 could have conceivably tried to get the confidence of the House if he thought he could get it, even though he was down by 30 seats to the Cons.. but he knew he wouldn't and conceded election night.
TO sum up: Tradition and convention dictates the governing party before the election can try to form the government first if they think they have a shot at it.
- 8:56 PM, October 05, 2008
- Ken Chapman said...
There is a week of hard work ahead and a long weekend of voters reflecting on their ballot questions.
If it is does Harper deserve or can he be trusted with a majority then Greens will shift and some NDP soft votes will come to Dion.
Minority government means 12-18 months more of constant campaigning until the next election which will be happening in the full face of the impact of the American financial crisis impact.
Harper minority is likely but a reduced minority is possible if the current trends continue. For most voters the campaign starts with the debates...we will know the results that Canada wants soon.
- 10:13 PM, October 05, 2008
- das said...
So while the labour pool has grown 13% since 1990 , the wages of educated workers fell by 7%, according to the Stats Can report of May 2007, yet the NDP's answer is only make immigrant workers more aware of their rights. Instead of fighting for a tight labour market, the unions are fighting for a chance of recruiting more dues-paying members and the NDP is fighting for a chance to win more ethnic supporters. No thought is given to the ecological costs of more people in this country.
- 5:54 PM, October 11, 2008


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Nicotinamide adenine dinucleotide phosphate
3D model (JSmol)
|ECHA InfoCard
PubChem CID
|Molar mass
|744.42 g·mol−1
Except where otherwise noted, data are given for materials in their standard state (at 25 °C [77 °F], 100 kPa).
|verify (what is ?)
|Infobox references
Nicotinamide adenine dinucleotide phosphate, abbreviated NADP+ or, in older notation, TPN (triphosphopyridine nucleotide), is a cofactor used in anabolic reactions, such as lipid and nucleic acid synthesis, which require NADPH as a reducing agent.
NADPH is the reduced form of NADP+. NADP+ differs from NAD+ in the presence of an additional phosphate group on the 2' position of the ribose ring that carries the adenine moiety.
In plants[edit]
In photosynthetic organisms, NADPH is produced by ferredoxin-NADP+ reductase in the last step of the electron chain of the light reactions of photosynthesis. It is used as reducing power for the biosynthetic reactions in the Calvin cycle to assimilate carbon dioxide. It is used to help turn the carbon dioxide into glucose. It is also needed in the reduction of nitrate into ammonia for plant assimilation in nitrogen cycle. Reduction of NADP+
In animals[edit]
The major source of NADPH in animals and other non-photosynthetic organisms is the pentose phosphate pathway.
However, there are several other lesser-known mechanisms of generating NADPH, all of which depend on the presence of mitochondria. The key enzymes in these processes are: NADP-linked malic enzyme, NADP-linked isocitrate dehydrogenase, NADP-linked glutamate dehydrogenase and nicotinamide nucleotide transhydrogenase.[1] The isocitrate dehydrogenase mechanism appears to be the major source of NADPH in fat and possibly also liver cells.[2] Also, in mitochondria, NADH kinase produces NADPH and ADP, using NADH and ATP as substrates.
NADPH provides the reducing equivalents for biosynthetic reactions and the oxidation-reduction involved in protecting against the toxicity of reactive oxygen species (ROS), allowing the regeneration of glutathione (GSH).[3] NADPH is also used for anabolic pathways, such as cholesterol synthesis and fatty acid chain elongation.
The NADPH system is also responsible for generating free radicals in immune cells. These radicals are used to destroy pathogens in a process termed the respiratory burst.[4] It is the source of reducing equivalents for cytochrome P450 hydroxylation of aromatic compounds, steroids, alcohols, and drugs.
Enzymes that use NADP(H) as a coenzyme[edit]
- Adrenodoxin reductase: This enzyme is present ubiquitously in most organisms.[5] It transfers two electrons from NADPH to FAD. In vertebrates, it serves as the first enzyme in the chain of mitochondrial P450 systems that synthesize steroid hormones.[6]
See also[edit]
- ^ Hanukoglu I, Rapoport R (Feb–May 1995). "Routes and regulation of NADPH production in steroidogenic mitochondria". Endocrine Research. 21 (1–2): 231–41. doi:10.3109/07435809509030439. PMID 7588385.
- ^ Palmer, Michael. "10.4.3 Supply of NADPH for fatty acid synthesis". Metabolism Course Notes. Archived from the original on 6 June 2013. Retrieved 6 April 2012.
- ^ Rush GF, Gorski JR, Ripple MG, Sowinski J, Bugelski P, Hewitt WR (May 1985). "Organic hydroperoxide-induced lipid peroxidation and cell death in isolated hepatocytes". Toxicology and Applied Pharmacology. 78 (3): 473–83. doi:10.1016/0041-008X(85)90255-8. PMID 4049396.
- ^ Ogawa K, Suzuki K, Okutsu M, Yamazaki K, Shinkai S (October 2008). "The association of elevated reactive oxygen species levels from neutrophils with low-grade inflammation in the elderly". Immunity & Ageing. 5: 13. doi:10.1186/1742-4933-5-13. PMC 2582223. PMID 18950479.
- ^ Hanukoglu I (2017). "Conservation of the Enzyme-Coenzyme Interfaces in FAD and NADP Binding Adrenodoxin Reductase-A Ubiquitous Enzyme". Journal of Molecular Evolution. 85 (5): 205–218. doi:10.1007/s00239-017-9821-9. PMID 29177972.
- ^ Hanukoglu I (Dec 1992). "Steroidogenic enzymes: structure, function, and role in regulation of steroid hormone biosynthesis". The Journal of Steroid Biochemistry and Molecular Biology. 43 (8): 779–804. doi:10.1016/0960-0760(92)90307-5. PMID 22217824.


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posted by Thom Holwerda on Fri 1st May 2009 21:44 UTC, submitted by poundsmack
"The number and gee-whizness of features Sun Microsystems is putting into updates to both the Solaris 10 commercial operating system and the related OpenSolaris development release of Solaris are slowing. That's the best indication that Nevada - the code name for Solaris Next or Solaris 11 or whatever you want to call it - is getting closer to release. Closer doesn't mean close, however. According to sources speaking to The Reg, Sun is quietly telling customers that Solaris 11 is targeted for launch sometime around the middle of 2010."


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Microsoft Office File formats
From ForensicsWiki
Revision as of 15:13, 31 January 2009 by Joachim Metz (Talk | contribs) (Microsoft Office File Format moved to Microsoft Office File formats: There is no such thing a Microsoft Office File format. It consists of heap of different file formats ;-))
Please help to improve this article by expanding it.
See Also
External Links
Microsoft.com links
- Introducing the Office (2007) Open XML File Formats
- Microsoft Office Binary File Format Documents
- Microsoft Office Binary (doc, xls, ppt) File Formats
- Ecma Office Open XML File Formats overview
- Introduction to new file name extensions and Open XML Formats


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Christ Reformed Baptist Church
"Proclaiming Christ" ~ Col. 1:28
Devotional thoughts, reading recommendations, church news, and more here.
To listen to or download past sermons from CRBC, click here.
To view upcoming events and functions of Christ Reformed Baptist Church, click here.
"Him we proclaim, warning everyone and teaching everyone with all wisdom, that we may present everyone mature in Christ." Colossians 1:28


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Edge Products Announces the Edge Racing Evolution CS and CTS for Ford 6.0L Powerstroke Diesels
OGDEN, UT ""Edge Products proudly announces extended application coverage for the all-new Edge Racing Evolution CS and CTS models. This new release expands the coverage of these two blockbuster products to include the following new vehicle application: 2003-2007 Ford 6.0L Powerstroke.
The Edge Racing Evolution CS and CTS models feature four power levels that can provide a jaw-dropping 130+ horsepower gain, and increased torque gains up to 220+ ft. lbs. The Race tuner provides custom-built tunes designed for race and competition vehicles. The Edge Racing Evolution is not legal for use on public highways and streets and can't be used for purposes other than off-road, legal competition/race events. The Edge RacingEvolution is not operable until registered at www.edgeproductsracing.com which will require the user to sign a disclaimer before use.
To add the new 6.0L Powerstroke application to a current Racing Evolution CS or CTS product, simply perform an internet update through Edge's Fusion software via the provided USB cable.
The Edge Racing Evolution CS and CTS programmer is an all-in-one device that features a scan tool, programmer, gauges, and much more. With a starting street price of $699, they offer superior value to customers looking for premium tuning race products. To view a complete listing of all applications and features for the Edge Racing Evolution: visit www.tuneyourtruck.com or www.edgeproducts.com.
Edge Products manufacturers a full line of plug-in modules, programmers, and in-cab controllers for all popular late-model domestic trucks, SUVs, Jeeps and cars. For more information, contact Edge Products, 1080 S. Depot Dr., Ogden, UT 84404; call 888-360-3343 or 801-476-3343; fax 801-476-3348; or visit www.edgeproducts.com.


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Ovechkin's 31st career playoff goal, Holtby's 35 saves help Capitals top Rangers 3-1 in Game 1NHL.com @NHLdotcom
WASHINGTON - Alex Ovechkin's franchise-record 31st career playoff goal got the Capitals started before less-heralded teammates Marcus Johansson and Jason Chimera scored 46 seconds apart, and Washington beat the New York Rangers 3-1 Thursday night in Game 1 of their first-round series.
Ovechkin, a two-time MVP who led the NHL with 32 goals this season, crashed the net to score on a power play about seven minutes into the second period to tie the game for the Capitals, the third-seeded team in the Eastern Conference.
Carl Hagelin had put sixth-seeded New York ahead 1-0 in the first period ? the only puck that made it past Braden Holtby, who finished with 35 saves.
Game 2 of the best-of-seven series is Saturday in Washington.