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  1. <?xml version="1.0" encoding="utf-8"?>
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  7. <title>City Coach | Coach Cane&#39;s Blog</title>
  8. <link>http://citycoach.typepad.com/weblog/</link>
  9. <description></description>
  10. <language>en-US</language>
  11. <lastBuildDate>Wed, 11 Apr 2012 17:07:02 -0400</lastBuildDate>
  12. <generator>http://www.typepad.com/</generator>
  13.  
  14. <item>
  15. <title>We&#39;re Moving</title>
  16. <link>http://citycoach.typepad.com/weblog/2012/04/were-moving.html</link>
  17. <guid isPermaLink="true">http://citycoach.typepad.com/weblog/2012/04/were-moving.html</guid>
  18. <description>Thanks to help from our friends at Macrostate, our web page and blog have had a makeover, and the blog has now been integrated into the web page. All of the older blog posts will stay here for a while,...</description>
  19.  
  20.  
  21. <content:encoded>&lt;p&gt;&lt;a class=&quot;asset-img-link&quot; href=&quot;http://citycoach.typepad.com/.a/6a00d8341d6c1953ef016303b0f48f970d-pi&quot; style=&quot;float: left;&quot;&gt;&lt;img alt=&quot;Moving-van1&quot; class=&quot;asset  asset-image at-xid-6a00d8341d6c1953ef016303b0f48f970d&quot; src=&quot;http://citycoach.typepad.com/.a/6a00d8341d6c1953ef016303b0f48f970d-320wi&quot; style=&quot;margin: 0px 5px 5px 0px;&quot; title=&quot;Moving-van1&quot; /&gt;&lt;/a&gt;Thanks to help from our friends at &lt;a href=&quot;http://www.macrostate.com&quot; target=&quot;_self&quot;&gt;Macrostate&lt;/a&gt;, our web page and blog have had a makeover, and the blog has now been integrated into the &lt;a href=&quot;http://www.citycoach.org&quot; target=&quot;_self&quot;&gt;web page&lt;/a&gt;.&lt;/p&gt;
  22. &lt;p&gt;All of the older blog posts will stay here for a while, but they&amp;#39;ve also been imported to the new site, so you might as well come with them.&amp;#0160;&lt;/p&gt;
  23. &lt;p&gt;The new site also has a full list of services, profiles of our athletes and staff, and a list of resources. New additions will be made there, but it&amp;#39;s a start.&lt;/p&gt;
  24. &lt;p&gt;Please come on over and take a look.&lt;/p&gt;</content:encoded>
  25.  
  26.  
  27.  
  28. <dc:creator>Jonathan Cane</dc:creator>
  29. <pubDate>Wed, 11 Apr 2012 17:07:02 -0400</pubDate>
  30.  
  31.  
  32. </item>
  33.  
  34. <item>
  35. <title>Brooklyn Duathlon Race Report</title>
  36. <link>http://citycoach.typepad.com/weblog/2012/04/brooklyn-duathlon-race-report.html</link>
  37. <guid isPermaLink="true">http://citycoach.typepad.com/weblog/2012/04/brooklyn-duathlon-race-report.html</guid>
  38. <description>Yesterday was the 28th Annual Brooklyn Duathlon. Actually, it&#39;s the first time that the NY Tri Club actually called it a duathlon instead of a biathlon, and it&#39;s only the seventh time on this course, but I digress. Over the...</description>
  39.  
  40.  
  41. <content:encoded>&lt;p&gt;&lt;a class=&quot;asset-img-link&quot; href=&quot;http://citycoach.typepad.com/.a/6a00d8341d6c1953ef016303e56582970d-pi&quot; style=&quot;float: left;&quot;&gt;&lt;img alt=&quot;Bk group&quot; class=&quot;asset  asset-image at-xid-6a00d8341d6c1953ef016303e56582970d&quot; src=&quot;http://citycoach.typepad.com/.a/6a00d8341d6c1953ef016303e56582970d-320wi&quot; style=&quot;margin: 0px 5px 5px 0px;&quot; title=&quot;Bk group&quot; /&gt;&lt;/a&gt;Yesterday was the 28th Annual&amp;#0160;&lt;a href=&quot;http://nytc.org/results_full.cfm?ID=197&quot;&gt;Brooklyn Duathlon&lt;/a&gt;. Actually, it&amp;#39;s the first time that the NY Tri Club actually called it a duathlon instead of a biathlon, and it&amp;#39;s only the seventh time on this course, but I digress. &amp;#0160;Over the years this race has been our traditional season opener, and it has treated us well. Back in the day, it was Chris Bergland&amp;#39;s first multisport victory, and a few years ago our ladies (Amy May, Jeannine Bardo, Yvonne Kingon) swept the podium with a 1,2,3 finish. Yesterday was no exception.&lt;/p&gt;
  42. &lt;p&gt;It was Nicole Sin Quee&amp;#39;s first multisport race in 18 months. She had only been outdoors on a bike three times since then, and since she&amp;#39;s been busy taking care of our 5-month old son, her training has been quite different than in the past. It has consisted mostly of Computrainer rides and running to and from work with a bag on her back 3-4x/week, coupled with a weekly team workout and long run. Nicole started strong, finishing the first 2.06 mile run in 12:57 (6:17/mile). That brought her into transition a few seconds behind the leader. She quickly gained the lead on the bike, putting up the fastest split of the day. She finished with a 12:46 second run (also fastest split for the day), and a convincing 2.5 minute gap over the second place finisher. In addition, Nicole was well over a minute faster than her last time at the Brooklyn Bi/Du, and posted the third fastest time in the seven year history of the course. Not a bad comeback.&lt;/p&gt;
  43. &lt;p&gt;In the men&amp;#39;s race, we had Fabian Gallardo and Jon Miles, both in training for Ironman but looking for a fun, early season event. Fabian finished 7th overall and won his age group, while Miles bested his previous PR by two minutes, finishing 10th overall and also winning his age group.&lt;/p&gt;
  44. &lt;p&gt;Here&amp;#39;s &lt;a href=&quot;http://citycoach.typepad.com/nsq/2012/04/returning-to-racing-the-brooklyn-duathlon-.html&quot; target=&quot;_self&quot;&gt;Nicole&amp;#39;s race report&lt;/a&gt;.&lt;/p&gt;
  45. &lt;p&gt;Congratulations and happy holiday.&lt;/p&gt;
  46. &lt;p&gt;&amp;#0160;&lt;/p&gt;</content:encoded>
  47.  
  48.  
  49.  
  50. <category>Team Race Results</category>
  51.  
  52. <dc:creator>Jonathan Cane</dc:creator>
  53. <pubDate>Mon, 09 Apr 2012 13:33:59 -0400</pubDate>
  54.  
  55.  
  56. </item>
  57.  
  58. <item>
  59. <title>Cherry Blossom 10-miler Race Report</title>
  60. <link>http://citycoach.typepad.com/weblog/2012/04/cherry-blossom-10-miler-race-report.html</link>
  61. <guid isPermaLink="true">http://citycoach.typepad.com/weblog/2012/04/cherry-blossom-10-miler-race-report.html</guid>
  62. <description>Our Brooklyn crew made the trip to our Nation’s capital today for the Cherry Blossom 10-miler. Congratulations to the ladies. Sara Bibi (as part of 16 miles of Boston training) 1:27:52 Adele Laboz (also doing 16) 1:27:52 Tami Morano (nice...</description>
  63.  
  64.  
  65. <content:encoded>&lt;p&gt;&lt;a class=&quot;asset-img-link&quot; href=&quot;http://featherfiles.aviary.com/2012-04-04/f77694d11/ba4ed23b31dd472a83a3ac4e607007ec_hires.png&quot; style=&quot;float: left;&quot;&gt;&lt;img alt=&quot;Cherry blossom&quot; class=&quot;asset  asset-image at-xid-6a00d8341d6c1953ef016303add7e0970d&quot; src=&quot;http://citycoach.typepad.com/.a/6a00d8341d6c1953ef016303add7e0970d-320wi&quot; style=&quot;margin: 0px 5px 5px 0px;&quot; title=&quot;Cherry blossom&quot; /&gt;&lt;/a&gt;Our Brooklyn crew made the trip to our Nation’s capital today for the Cherry Blossom 10-miler. Congratulations to the ladies. Sara Bibi (as part of 16 miles of Boston training) 1:27:52 Adele Laboz (also doing 16) 1:27:52 Tami Morano (nice to see our old friend back out there) 1:27:59 Michele Levy 1:34:45 Iris Shalam 1:34:45 Cipriana Cuevas (doing her 10-mile recovery run after yesterday’s 20) 1:36:09&lt;/p&gt;</content:encoded>
  66.  
  67.  
  68.  
  69. <dc:creator>Jonathan Cane</dc:creator>
  70. <pubDate>Wed, 04 Apr 2012 11:24:37 -0400</pubDate>
  71.  
  72.  
  73. </item>
  74.  
  75. <item>
  76. <title>Race at Roosevelt Island 10k Race Results</title>
  77. <link>http://citycoach.typepad.com/weblog/2012/04/race-at-roosevelt-island-10k-race-results.html</link>
  78. <guid isPermaLink="true">http://citycoach.typepad.com/weblog/2012/04/race-at-roosevelt-island-10k-race-results.html</guid>
  79. <description>Congratulations to the lovely Nicole Sin Quee for her strong showing at the Race at Roosevelt Island (10k) today. Nicole’s comeback is progressing well, as she was the first Masters finisher, and 6th overall woman, finishing in a time of...</description>
  80.  
  81.  
  82. <content:encoded>&lt;p&gt;&lt;a class=&quot;asset-img-link&quot; href=&quot;http://citycoach.typepad.com/.a/6a00d8341d6c1953ef0168e9a33d05970c-pi&quot; style=&quot;float: left;&quot;&gt;&lt;img alt=&quot;RI10k&quot; class=&quot;asset  asset-image at-xid-6a00d8341d6c1953ef0168e9a33d05970c&quot; src=&quot;http://citycoach.typepad.com/.a/6a00d8341d6c1953ef0168e9a33d05970c-320wi&quot; style=&quot;margin: 0px 5px 5px 0px;&quot; title=&quot;RI10k&quot; /&gt;&lt;/a&gt;Congratulations to the lovely Nicole Sin Quee for her strong showing at the&lt;a href=&quot;http://nycruns.com/results/756-the-race-at-roosevelt-island-10k-age-group-results#Top&quot;&gt;&amp;#0160;Race at Roosevelt Island&lt;/a&gt;&amp;#0160;(10k) today. Nicole’s comeback is progressing well, as she was the first Masters finisher, and 6th overall woman, finishing in a time of 41:51 (6:45/mile). Also on hand was the indefatigable Chris Solarz, who finished a close 2nd overall in 34:40 (5:35/mile).&lt;/p&gt;</content:encoded>
  83.  
  84.  
  85.  
  86. <dc:creator>Jonathan Cane</dc:creator>
  87. <pubDate>Wed, 04 Apr 2012 10:31:19 -0400</pubDate>
  88.  
  89.  
  90. </item>
  91.  
  92. <item>
  93. <title>Back to the Track</title>
  94. <link>http://citycoach.typepad.com/weblog/2012/03/back-to-the-track.html</link>
  95. <guid isPermaLink="true">http://citycoach.typepad.com/weblog/2012/03/back-to-the-track.html</guid>
  96. <description>Every year, one of my favorite training programs is our JackRabbit track program in Red Hook. It&#39;s a great way to improve your speed and form, and I get to harrass you along the way. We run on Tuesdays at...</description>
  97.  
  98.  
  99. <content:encoded>&lt;p&gt;&lt;a class=&quot;asset-img-link&quot; href=&quot;http://www.dsr.wa.gov.au/assets/images/Diagrams/400-metre-standard-running-track.gif&quot; style=&quot;float: left;&quot;&gt;&lt;img alt=&quot;image from www.dsr.wa.gov.au&quot; class=&quot;asset  asset-image at-xid-6a00d8341d6c1953ef0167645ad61d970b&quot; src=&quot;http://citycoach.typepad.com/.a/6a00d8341d6c1953ef0167645ad61d970b-320wi&quot; style=&quot;margin: 0px 5px 5px 0px;&quot; title=&quot;image from www.dsr.wa.gov.au&quot; /&gt;&lt;/a&gt;Every year, one of my favorite training programs is our JackRabbit track program in Red Hook. It&amp;#39;s a great way to improve your speed and form, and I get to harrass you along the way.&amp;#0160;&lt;/p&gt;
  100. &lt;p&gt;We run on Tuesdays at 6:45p from April 24-June 26, then take a break and start another ten week session. If you&amp;#39;re training for triathlons, or anything from 5k to marathon distance running races, we can help. Registration is through the &lt;a href=&quot;http://jackrabbitsports.com/training-programs/running/speedwork-taking-it-to-the-track/?location=1&quot; target=&quot;_blank&quot;&gt;JackRabbit website&lt;/a&gt;.&lt;/p&gt;</content:encoded>
  101.  
  102.  
  103.  
  104. <category>Coach&#39;s Comments</category>
  105.  
  106. <dc:creator>Jonathan Cane</dc:creator>
  107. <pubDate>Wed, 28 Mar 2012 18:27:40 -0400</pubDate>
  108.  
  109.  
  110. </item>
  111.  
  112. <item>
  113. <title>No Whining - Postpartum Edition</title>
  114. <link>http://citycoach.typepad.com/weblog/2012/03/no-whining-postpartum-edition.html</link>
  115. <guid isPermaLink="true">http://citycoach.typepad.com/weblog/2012/03/no-whining-postpartum-edition.html</guid>
  116. <description>Anna Bretan is pictured here with her 6-week old daughter. Minutes after this photo was taken, she passed the baby off (presumably to her husband and her two other children) and proceeded to win the Oakland Marathon in a rather...</description>
  117.  
  118.  
  119. <content:encoded>&lt;p&gt;&lt;a class=&quot;asset-img-link&quot; href=&quot;http://womensrunningmagazine.files.wordpress.com/2012/03/screen-shot-2012-03-26-at-7-43-33-pm.png&quot; style=&quot;float: left;&quot;&gt;&lt;img alt=&quot;image from womensrunningmagazine.files.wordpress.com&quot; class=&quot;asset  asset-image at-xid-6a00d8341d6c1953ef0168e95b479e970c&quot; src=&quot;http://citycoach.typepad.com/.a/6a00d8341d6c1953ef0168e95b479e970c-320wi&quot; style=&quot;margin: 0px 5px 5px 0px;&quot; title=&quot;image from womensrunningmagazine.files.wordpress.com&quot; /&gt;&lt;/a&gt;Anna Bretan is pictured here with her 6-week old daughter. Minutes after this photo was taken, she passed the baby off (presumably to her husband and her two other children) and proceeded to win the &lt;a href=&quot;http://womensrunningmagazine.wordpress.com/tag/anna-bretan/&quot; target=&quot;_self&quot;&gt;Oakland Marathon&lt;/a&gt; in a rather swift time of 2:57:33.&amp;#0160;&lt;/p&gt;
  120. &lt;p&gt;I&amp;#39;m married to a woman who was back at her pre-pregnancy weight within 3-4 weeks after having the baby, so I&amp;#39;m not easy to impress. But Ms. Bretan has managed to wow me.&amp;#0160;&lt;/p&gt;
  121. &lt;p&gt;And the next time I think Simon is keeping me too busy to train, I&amp;#39;ll remember this.&amp;#0160;&lt;/p&gt;</content:encoded>
  122.  
  123.  
  124.  
  125. <category>No Whining</category>
  126.  
  127. <dc:creator>Jonathan Cane</dc:creator>
  128. <pubDate>Wed, 28 Mar 2012 17:56:45 -0400</pubDate>
  129.  
  130.  
  131. </item>
  132.  
  133. <item>
  134. <title>March Madness Du Results</title>
  135. <link>http://citycoach.typepad.com/weblog/2012/03/march-madness-du-results.html</link>
  136. <guid isPermaLink="true">http://citycoach.typepad.com/weblog/2012/03/march-madness-du-results.html</guid>
  137. <description>Though I could wax nostalgic about the time the March Madness race was held in April (true story) or the fact that NYTC insisted on calling it a Biathlon until this year, let&#39;s live in the present and congratulate yesterday&#39;s...</description>
  138.  
  139.  
  140. <content:encoded>&lt;p&gt;Though I could wax nostalgic about the time the March Madness race was held in April (true story) or the fact that NYTC insisted on calling it a Biathlon until this year, let&amp;#39;s live in the present and congratulate yesterday&amp;#39;s City Coach representatives at the &lt;a href=&quot;http://nytc.org/results_full.cfm?ID=195&quot; target=&quot;_self&quot;&gt;March Madness Du&lt;/a&gt;.&lt;/p&gt;
  141. &lt;ul&gt;
  142. &lt;li&gt;Fabian Gallardo - 22nd overall (in a field of 373)&lt;/li&gt;
  143. &lt;li&gt;Eli Yedid - followed up last week&amp;#39;s PR at the NYC Half with an 8-minute improvement over last year&amp;#39;s race.&lt;/li&gt;
  144. &lt;/ul&gt;
  145. &lt;p&gt;Congratulations gentlemen.&amp;#0160;&lt;/p&gt;</content:encoded>
  146.  
  147.  
  148.  
  149. <category>Team Race Results</category>
  150.  
  151. <dc:creator>Jonathan Cane</dc:creator>
  152. <pubDate>Mon, 26 Mar 2012 18:41:18 -0400</pubDate>
  153.  
  154.  
  155. </item>
  156.  
  157. <item>
  158. <title>13.1 Race Results</title>
  159. <link>http://citycoach.typepad.com/weblog/2012/03/131-race-results.html</link>
  160. <guid isPermaLink="true">http://citycoach.typepad.com/weblog/2012/03/131-race-results.html</guid>
  161. <description>Congratulations to Lauri Young, who finished 2nd out of 67 women in the 50-54 AG at today&#39;s 13.1 New York race. (Sorry, I simply refuse to refer to it by the official name, 13.1 Marathon.) Lauri finished in 1:53:34, and...</description>
  162.  
  163.  
  164. <content:encoded>&lt;p&gt;Congratulations to Lauri Young, who finished 2nd out of 67 women in the 50-54 AG at today&amp;#39;s 13.1 New York race. (Sorry, I simply refuse to refer to it by the official name, 13.1 Marathon.) Lauri finished in 1:53:34, and narrowly missed the AG victory.&lt;/p&gt;
  165. &lt;p&gt;&amp;#0160;&lt;/p&gt;</content:encoded>
  166.  
  167.  
  168.  
  169. <category>Team Race Results</category>
  170.  
  171. <dc:creator>Jonathan Cane</dc:creator>
  172. <pubDate>Sat, 24 Mar 2012 17:15:07 -0400</pubDate>
  173.  
  174.  
  175. </item>
  176.  
  177. <item>
  178. <title>Sleepy Hollow Half Marathon Race Results</title>
  179. <link>http://citycoach.typepad.com/weblog/2012/03/sleepy-hollow-half-marathon-race-results.html</link>
  180. <guid isPermaLink="true">http://citycoach.typepad.com/weblog/2012/03/sleepy-hollow-half-marathon-race-results.html</guid>
  181. <description>Nice work by the City Coach crew at today&#39;s Sleepy Hollow Half. Stephen England 1:19:52 (4th overall, 1st in AG) Francis Laros 1:22:41 (9th overall, 2nd in AG) Kevin Starkes 1:25:38 Keila Merino 1:31:08 (4th overall, 2nd in AG) Jon...</description>
  182.  
  183.  
  184. <content:encoded>&lt;p&gt;&lt;a class=&quot;asset-img-link&quot; href=&quot;http://citycoach.typepad.com/.a/6a00d8341d6c1953ef0163034d3c2c970d-pi&quot; style=&quot;float: left;&quot;&gt;&lt;img alt=&quot;542332_10150758284321138_674961137_12069267_1427759840_n&quot; class=&quot;asset  asset-image at-xid-6a00d8341d6c1953ef0163034d3c2c970d&quot; src=&quot;http://citycoach.typepad.com/.a/6a00d8341d6c1953ef0163034d3c2c970d-320wi&quot; style=&quot;margin: 0px 5px 5px 0px;&quot; title=&quot;542332_10150758284321138_674961137_12069267_1427759840_n&quot; /&gt;&lt;/a&gt;Nice work by the City Coach crew at today&amp;#39;s &lt;a href=&quot;http://results.active.com/pages/searchform.jsp#hot_links&quot; target=&quot;_self&quot;&gt;Sleepy Hollow Half&lt;/a&gt;.&amp;#0160;&lt;/p&gt;
  185. &lt;ul&gt;
  186. &lt;li&gt;Stephen England 1:19:52 (4th overall, 1st in AG)&lt;/li&gt;
  187. &lt;li&gt;Francis Laros 1:22:41 (9th overall, 2nd in AG)&lt;/li&gt;
  188. &lt;li&gt;Kevin Starkes 1:25:38&lt;/li&gt;
  189. &lt;li&gt;Keila Merino 1:31:08 (4th overall, 2nd in AG)&lt;/li&gt;
  190. &lt;li&gt;Jon Miles 1:32:16&lt;/li&gt;
  191. &lt;li&gt;Alisa Stern 1:43:54&lt;/li&gt;
  192. &lt;/ul&gt;
  193. &lt;p&gt;Friends of City Coach, Steven Beck and Chris Solarz were also out there partaking in the festivities. Congratulations all.&amp;#0160;&lt;/p&gt;</content:encoded>
  194.  
  195.  
  196.  
  197. <category>Team Race Results</category>
  198.  
  199. <dc:creator>Jonathan Cane</dc:creator>
  200. <pubDate>Sat, 24 Mar 2012 13:17:56 -0400</pubDate>
  201.  
  202.  
  203. </item>
  204.  
  205. <item>
  206. <title>NYC Half Marathon Race Results</title>
  207. <link>http://citycoach.typepad.com/weblog/2012/03/nyc-half-marathon-race-results.html</link>
  208. <guid isPermaLink="true">http://citycoach.typepad.com/weblog/2012/03/nyc-half-marathon-race-results.html</guid>
  209. <description>There were PR&#39;s, an impressive debut, a strong comeback, and lots of other encouraging results from today&#39;s NYC Half. Rui Guimaraes 1:20:09 (PR) Sheila Monaghan 1:25:14 Lete Berhe 1:26:18 Keila Merino 1:26:17 (PR) Jeff Dweck 1:28:05 (PR) Fabian Gallardo 1:29:49...</description>
  210.  
  211.  
  212. <content:encoded>&lt;p&gt;There were PR&amp;#39;s, an impressive debut, a strong comeback, and lots of other encouraging results from today&amp;#39;s NYC Half.&amp;#0160;&lt;/p&gt;
  213. &lt;p&gt;Rui Guimaraes 1:20:09 (PR)&lt;/p&gt;
  214. &lt;p&gt;Sheila Monaghan 1:25:14&lt;/p&gt;
  215. &lt;p&gt;Lete Berhe 1:26:18&amp;#0160;&lt;/p&gt;
  216. &lt;p&gt;Keila Merino 1:26:17 (PR)&lt;/p&gt;
  217. &lt;p&gt;Jeff Dweck 1:28:05 (PR)&lt;/p&gt;
  218. &lt;p&gt;Fabian Gallardo 1:29:49 (PR)&lt;/p&gt;
  219. &lt;p&gt;Alisa Stern 1:30:50&amp;#0160;&lt;/p&gt;
  220. &lt;p&gt;Jess Purcell 1:31:38&lt;/p&gt;
  221. &lt;p&gt;Steven Zebrak 1:34:50 (PR)&lt;/p&gt;
  222. &lt;p&gt;Adele Laboz 1:37:29 (PR)&lt;/p&gt;
  223. &lt;p&gt;Owen Smith 1:44:23 (PR in his debut at age 14!)&lt;/p&gt;
  224. &lt;p&gt;Eli Yedid 1:46:51 (PR)&lt;/p&gt;
  225. &lt;p&gt;Michele Levy 2:03:29 (PR)&lt;/p&gt;
  226. &lt;p&gt;Iris Shalam 2:05:47&lt;/p&gt;
  227. &lt;p&gt;As always, I couldn&amp;#39;t be more excited or proud of our squad. Congratulations.&amp;#0160;&lt;/p&gt;
  228. &lt;p&gt;&amp;#0160;&lt;/p&gt;</content:encoded>
  229.  
  230.  
  231.  
  232. <category>Team Race Results</category>
  233.  
  234. <dc:creator>Jonathan Cane</dc:creator>
  235. <pubDate>Sun, 18 Mar 2012 22:53:45 -0400</pubDate>
  236.  
  237.  
  238. </item>
  239.  
  240. </channel>
  241. </rss>
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http://www.feedvalidator.org/check.cgi?url=http%3A//citycoach.typepad.com/weblog/rss.xml

Copyright © 2002-9 Sam Ruby, Mark Pilgrim, Joseph Walton, and Phil Ringnalda