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    <loc>http://www.midwestrun.co/blog</loc>
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    <lastmod>2018-07-01</lastmod>
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  <url>
    <loc>http://www.midwestrun.co/blog/2018/7/1/black-hills-100</loc>
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    <priority>0.5</priority>
    <lastmod>2018-12-22</lastmod>
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      <image:title>blog - Black Hills 100</image:title>
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      <image:title>blog - Black Hills 100</image:title>
      <image:caption>I couldn't be happier right now!</image:caption>
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      <image:title>blog - Black Hills 100</image:title>
      <image:caption>Sometimes you just need to lie down...anywhere.</image:caption>
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      <image:title>blog - Black Hills 100</image:title>
      <image:caption>Driving out to Sturgis, SD from Grand Rapids, MI via Madison, WI and Sioux Falls, SD.</image:caption>
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      <image:title>blog - Black Hills 100</image:title>
      <image:caption>Not the actual mountain lion in question, but a typical Black Hills mountain lion.</image:caption>
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      <image:title>blog - Black Hills 100</image:title>
      <image:caption>Changing my socks at Elk Creek after the river crossings.</image:caption>
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      <image:title>blog - Black Hills 100</image:title>
      <image:caption>Kelly took some pictures of the area between Nemo and Pilot Knob. pic 2</image:caption>
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      <image:title>blog - Black Hills 100</image:title>
      <image:caption>Kelly took some pictures of the area between Nemo and Pilot Knob. pic3</image:caption>
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      <image:title>blog - Black Hills 100</image:title>
      <image:caption>Black Hills 100 poster to join the others</image:caption>
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    <image:image>
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      <image:title>blog - Black Hills 100</image:title>
      <image:caption>Kelly and the kids ran into some cows during the morning rains.</image:caption>
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      <image:title>blog - Black Hills 100</image:title>
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      <image:title>blog - Black Hills 100</image:title>
      <image:caption>View from inside our cabin.</image:caption>
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      <image:title>blog - Black Hills 100</image:title>
      <image:caption>You can never have too much pizza post run.</image:caption>
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    <image:image>
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      <image:title>blog - Black Hills 100</image:title>
      <image:caption>Kelly took some pictures of the area between Nemo and Pilot Knob. pic 1</image:caption>
    </image:image>
    <image:image>
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      <image:title>blog - Black Hills 100</image:title>
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      <image:title>blog - Black Hills 100</image:title>
      <image:caption>Update from Kelly</image:caption>
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      <image:title>blog - Black Hills 100</image:title>
      <image:caption>Remnants of hail around Nemo.</image:caption>
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    <image:image>
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      <image:title>blog - Black Hills 100</image:title>
      <image:caption>Looking smart leaving the aid station.</image:caption>
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      <image:title>blog - Black Hills 100</image:title>
      <image:caption>Putting on compression sleeves to stabilize my right calf in hopes that it could carry me the final 7 miles.</image:caption>
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      <image:title>blog - Black Hills 100</image:title>
      <image:caption>Outside of Alkali Creek aid station.</image:caption>
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      <image:title>blog - Black Hills 100</image:title>
      <image:caption>Cleaning up a little bit at Nemo aid station.</image:caption>
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      <image:title>blog - Black Hills 100</image:title>
      <image:caption>Running into Dalton Lake aid station.</image:caption>
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      <image:title>blog - Black Hills 100</image:title>
      <image:caption>Again, looking smart leaving the aid station, I think we were discussing when I would see them again at the finish. I think we left it that I would see them when I see them. I was tired of doing math.</image:caption>
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      <image:title>blog - Black Hills 100</image:title>
      <image:caption>Dalton Lake aid station.</image:caption>
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      <image:title>blog - Black Hills 100</image:title>
      <image:caption>The final 7 miles...here we go.</image:caption>
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      <image:title>blog - Black Hills 100</image:title>
      <image:caption>DIY elevation profile I laminated with tape and kept in my pocket during the race.</image:caption>
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      <image:title>blog - Black Hills 100</image:title>
      <image:caption>Casual pre-race briefing.</image:caption>
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      <image:title>blog - Black Hills 100</image:title>
      <image:caption>Walking towards the finish with my kids.</image:caption>
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    <image:image>
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      <image:title>blog - Black Hills 100</image:title>
      <image:caption>...and DONE! Woohoo!</image:caption>
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      <image:title>blog - Black Hills 100</image:title>
      <image:caption>Just outside of the Nemo aid station, the official race photographer was taking pictures of runners holding up a big picture frame. from @legendaryrandyericksenfilms</image:caption>
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      <image:title>blog - Black Hills 100</image:title>
      <image:caption>View of the Black Hills from our cabin.</image:caption>
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      <image:title>blog - Black Hills 100</image:title>
      <image:caption>Not moving...felt so good.</image:caption>
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      <image:title>blog - Black Hills 100</image:title>
      <image:caption>Official race photo from @legendaryrandyericksenfilms</image:caption>
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      <image:title>blog - Black Hills 100</image:title>
      <image:caption>Entering the first aid station at Alkali Creek.</image:caption>
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      <image:title>blog - Black Hills 100</image:title>
      <image:caption>Dalton Lake aid station.</image:caption>
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      <image:title>blog - Black Hills 100</image:title>
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      <image:title>blog - Black Hills 100</image:title>
      <image:caption>I'm a visual thinker, so planning out the race as a map helped me process and view all the information at once.</image:caption>
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      <image:title>blog - Black Hills 100</image:title>
      <image:caption>Exchanging bottles and grabbing some food off the table.</image:caption>
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      <image:title>blog - Black Hills 100</image:title>
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      <image:title>blog - Black Hills 100</image:title>
      <image:caption>So close!</image:caption>
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      <image:title>blog - Black Hills 100</image:title>
      <image:caption>Hot tub!!</image:caption>
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      <image:title>blog - Black Hills 100</image:title>
      <image:caption>Black Hills 100 Finisher Buckle.</image:caption>
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      <image:title>blog - Black Hills 100</image:title>
      <image:caption>The final river crossing on Saturday morning.</image:caption>
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      <image:title>blog - Black Hills 100</image:title>
      <image:caption>taking off my shoes and contacts and catching up with everyone who supported me remotely along the way. Thank you!</image:caption>
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  <url>
    <loc>http://www.midwestrun.co/blog/2017/4/9/adventure-appalachian-trail-davenport-gap-to-hot-springs</loc>
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    <lastmod>2018-12-22</lastmod>
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      <image:title>blog - Adventure: Appalachian Trail - Davenport Gap to Hot Springs</image:title>
      <image:caption>A quiet reunion after a day of running.</image:caption>
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    <image:image>
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      <image:title>blog - Adventure: Appalachian Trail - Davenport Gap to Hot Springs</image:title>
      <image:caption>View from Max Patch looking west.</image:caption>
    </image:image>
    <image:image>
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      <image:title>blog - Adventure: Appalachian Trail - Davenport Gap to Hot Springs</image:title>
      <image:caption>Route and elevation from Big Creek Ranger Station to Hot Springs (40 miles &amp; 10,000 ft gain)</image:caption>
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      <image:title>blog - Adventure: Appalachian Trail - Davenport Gap to Hot Springs</image:title>
      <image:caption>Max Patch Poster</image:caption>
    </image:image>
    <image:image>
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      <image:title>blog - Adventure: Appalachian Trail - Davenport Gap to Hot Springs</image:title>
      <image:caption>6.6 miles to Hot Springs. That's just a morning run, right?</image:caption>
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      <image:title>blog - Adventure: Appalachian Trail - Davenport Gap to Hot Springs</image:title>
      <image:caption>Rhododendron covered trails.</image:caption>
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      <image:title>blog - Adventure: Appalachian Trail - Davenport Gap to Hot Springs</image:title>
      <image:caption>Appalachian Trail Poster</image:caption>
    </image:image>
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      <image:title>blog - Adventure: Appalachian Trail - Davenport Gap to Hot Springs</image:title>
      <image:caption>Constant views of the surrounding mountains and those that lie ahead.</image:caption>
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      <image:title>blog - Adventure: Appalachian Trail - Davenport Gap to Hot Springs</image:title>
      <image:caption>A quick text with my wife coordinating pickup.</image:caption>
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      <image:title>blog - Adventure: Appalachian Trail - Davenport Gap to Hot Springs</image:title>
      <image:caption>Looking North from Max Patch. Hot Springs is about 20 miles this way.</image:caption>
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    <image:image>
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      <image:title>blog - Adventure: Appalachian Trail - Davenport Gap to Hot Springs</image:title>
      <image:caption>A view of our mountain top outpost for the week.</image:caption>
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      <image:title>blog - Adventure: Appalachian Trail - Davenport Gap to Hot Springs</image:title>
      <image:caption>Route and elevation profile of run from Cabin to Max Patch and back.</image:caption>
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      <image:title>blog - Adventure: Appalachian Trail - Davenport Gap to Hot Springs</image:title>
      <image:caption>The drop off point at Chestnut Branch trailhead.</image:caption>
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      <image:title>blog - Adventure: Appalachian Trail - Davenport Gap to Hot Springs</image:title>
      <image:caption>Chestnut Branch Trail meets the AT.</image:caption>
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      <image:title>blog - Adventure: Appalachian Trail - Davenport Gap to Hot Springs</image:title>
      <image:caption>The view looking north from the top of Snowbird Mountain</image:caption>
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      <image:title>blog - Adventure: Appalachian Trail - Davenport Gap to Hot Springs</image:title>
      <image:caption>That first climb took a little more out of me than I expected.</image:caption>
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      <image:title>blog - Adventure: Appalachian Trail - Davenport Gap to Hot Springs</image:title>
      <image:caption>360 degree panoramic views from the top of Max Patch</image:caption>
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      <image:title>blog - Adventure: Appalachian Trail - Davenport Gap to Hot Springs</image:title>
      <image:caption>The gaps are magical.</image:caption>
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      <image:title>blog - Adventure: Appalachian Trail - Davenport Gap to Hot Springs</image:title>
      <image:caption>A quick selfie from the top of Max Patch</image:caption>
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      <image:caption>Several of waterfalls along this stretch of trail.</image:caption>
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      <image:caption>Maybe a Native American Trail Tree?</image:caption>
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      <image:title>blog - Race Report: Yankee Springs Trail Run (Double Marathon)</image:title>
      <image:caption>Coming into the campground right before the start/finish area at the end of loop two.</image:caption>
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      <image:caption>The end of lap 2 of 4 (mile 26.2) still feeling pretty okay, right before the wheels fell off. I was currently in 3rd place and would somehow hold on to that place and finish in 3rd place overall and 1st place masters (40+).</image:caption>
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      <image:caption>Finishing loop one in 2:01.</image:caption>
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      <image:caption>Right after I finished, I was so happy to sit down!</image:caption>
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      <image:title>blog - Race Report: Yankee Springs Trail Run (Double Marathon)</image:title>
      <image:caption>Actually useful race swag (hat, glass, and patch) instead of medal. Thanks!</image:caption>
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      <image:caption>My wife and kids cheered me on at the finish line, which was awesome.</image:caption>
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    <lastmod>2019-01-06</lastmod>
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      <image:title>Posters - Velothon Sunshine Coast</image:title>
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    <lastmod>2019-01-06</lastmod>
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      <image:title>Posters - Newcrest Orange Challenge</image:title>
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    <lastmod>2019-01-06</lastmod>
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      <image:title>Posters - Around the Bay 250</image:title>
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    <lastmod>2019-01-06</lastmod>
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      <image:title>Posters - Ironman Chattanooga</image:title>
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    <lastmod>2019-01-06</lastmod>
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      <image:title>Posters - Ironman Louisville</image:title>
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    <lastmod>2019-01-06</lastmod>
    <image:image>
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      <image:title>Posters - AT: Davenport Gap - Hot Springs</image:title>
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    <loc>http://www.midwestrun.co/shop/max-patch-loop</loc>
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    <lastmod>2019-01-06</lastmod>
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    <priority>0.5</priority>
    <lastmod>2019-01-06</lastmod>
    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/5706fa8022482ee05f2b4450/1545431811653-4NNC1S578IN81XZ210JN/custom_Timberline.jpg</image:loc>
      <image:title>Posters - Timberline Trail around Mt Hood</image:title>
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    <lastmod>2019-01-06</lastmod>
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      <image:loc>https://images.squarespace-cdn.com/content/v1/5706fa8022482ee05f2b4450/1545431609727-UR1J1QW6LVHHMUC32CEZ/custom_r2r2r.jpg</image:loc>
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    <loc>http://www.midwestrun.co/shop/bigfoot-100k</loc>
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    <lastmod>2019-01-06</lastmod>
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      <image:loc>https://images.squarespace-cdn.com/content/v1/5706fa8022482ee05f2b4450/1545430099223-Z4R0KQH3G6NOG3RI78Z7/race_bigfoot100.jpg</image:loc>
      <image:title>Posters - Bigfoot 100K</image:title>
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    <lastmod>2019-01-06</lastmod>
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      <image:loc>https://images.squarespace-cdn.com/content/v1/5706fa8022482ee05f2b4450/1545430028037-UULSNBROFVS5W1UI52XB/race_deceptionpass50k.jpg</image:loc>
      <image:title>Posters - Deception Pass 50K</image:title>
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    <lastmod>2019-01-06</lastmod>
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      <image:title>Posters - Mountain Lakes 100</image:title>
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    <lastmod>2019-01-06</lastmod>
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    <loc>http://www.midwestrun.co/shop/white-river-50m</loc>
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    <lastmod>2019-01-06</lastmod>
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      <image:loc>https://images.squarespace-cdn.com/content/v1/5706fa8022482ee05f2b4450/1545429032460-8Q4V6JIIDTDS2BLVGX0W/race_whiteriver.jpg</image:loc>
      <image:title>Posters - White River 50M</image:title>
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    <lastmod>2019-01-06</lastmod>
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    <lastmod>2019-01-06</lastmod>
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    <lastmod>2019-01-06</lastmod>
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    <lastmod>2019-01-06</lastmod>
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      <image:loc>https://images.squarespace-cdn.com/content/v1/5706fa8022482ee05f2b4450/1545409632392-1AROLUG4Q2L16U3Q5I62/race_burningriver-50M.jpg</image:loc>
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    <lastmod>2019-01-06</lastmod>
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    <lastmod>2019-01-06</lastmod>
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    <lastmod>2019-01-06</lastmod>
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      <image:loc>https://images.squarespace-cdn.com/content/v1/5706fa8022482ee05f2b4450/1545409082114-DD75I9YHR4SBPH68WY55/race_UTSM-100K.jpg</image:loc>
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    <lastmod>2019-01-06</lastmod>
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      <image:loc>https://images.squarespace-cdn.com/content/v1/5706fa8022482ee05f2b4450/1545408722621-SR4UK7D7FHV8DTNH59S7/race_Chattanooga50.jpg</image:loc>
      <image:title>Posters - Chattanooga 50M</image:title>
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    <priority>0.5</priority>
    <lastmod>2019-01-06</lastmod>
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      <image:loc>https://images.squarespace-cdn.com/content/v1/5706fa8022482ee05f2b4450/1545408651852-YAVUCJOGHN2JRUP9HADB/race_Chattanooga100.jpg</image:loc>
      <image:title>Posters - Chattanooga 100</image:title>
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    <lastmod>2019-01-06</lastmod>
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      <image:loc>https://images.squarespace-cdn.com/content/v1/5706fa8022482ee05f2b4450/1545408072720-1TIWXQ54LNCH9OVU6YNN/race_bighorn-crew.jpg</image:loc>
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    <lastmod>2023-08-17</lastmod>
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      <image:loc>https://images.squarespace-cdn.com/content/v1/5706fa8022482ee05f2b4450/1692279359410-ZO26MGS8BLZLZYZABGWB/MDH_poster.png</image:loc>
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    <lastmod>2019-01-06</lastmod>
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      <image:loc>https://images.squarespace-cdn.com/content/v1/5706fa8022482ee05f2b4450/1545408033172-33ENH0EZOL1UU0MHJJU0/race_bighorn.jpg</image:loc>
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    <lastmod>2019-01-06</lastmod>
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      <image:loc>https://images.squarespace-cdn.com/content/v1/5706fa8022482ee05f2b4450/1545406934464-PEC2V44GJMEI0DKNZ23Q/race_BH100.jpg</image:loc>
      <image:title>Posters - Black Hills 100</image:title>
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    <lastmod>2019-01-06</lastmod>
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      <image:loc>https://images.squarespace-cdn.com/content/v1/5706fa8022482ee05f2b4450/1545405289513-VHWG3VA2X3MV8AL9HV5B/race_marquette-50K.jpg</image:loc>
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    <lastmod>2019-01-06</lastmod>
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      <image:loc>https://images.squarespace-cdn.com/content/v1/5706fa8022482ee05f2b4450/1545405202828-6I8BC2G7AF6DAUWVWTEU/race_marquette-50M.jpg</image:loc>
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    <lastmod>2019-01-06</lastmod>
    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/5706fa8022482ee05f2b4450/1545404870254-G8NOL1VSW5BZE1BMI4LJ/race_kalhaven.jpg</image:loc>
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    <lastmod>2019-01-06</lastmod>
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      <image:loc>https://images.squarespace-cdn.com/content/v1/5706fa8022482ee05f2b4450/1545395315128-UVV6YKFV2FXGVDNQAJRT/races_BadAdpple.jpg</image:loc>
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    <lastmod>2019-01-06</lastmod>
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    <lastmod>2019-01-06</lastmod>
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      <image:loc>https://images.squarespace-cdn.com/content/v1/5706fa8022482ee05f2b4450/1545361410933-CWAURINBFT6P5HIIOGUA/local_PGH-north-park.jpg</image:loc>
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    <loc>http://www.midwestrun.co/shop/olentangy-trail</loc>
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    <priority>0.5</priority>
    <lastmod>2019-01-06</lastmod>
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      <image:loc>https://images.squarespace-cdn.com/content/v1/5706fa8022482ee05f2b4450/1545361191554-74DEBBU5OKA8GGIIO9JS/local_olentangy.jpg</image:loc>
      <image:title>Posters - Olentangy Trail</image:title>
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    <lastmod>2019-01-06</lastmod>
    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/5706fa8022482ee05f2b4450/1545360906488-FE5MNLJMPSDFH89JL4C9/local_chain-o-lakes.jpg</image:loc>
      <image:title>Posters - Chain O' Lakes State Park</image:title>
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    <loc>http://www.midwestrun.co/shop/saugatuck-dunes</loc>
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    <priority>0.5</priority>
    <lastmod>2019-01-06</lastmod>
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      <image:loc>https://images.squarespace-cdn.com/content/v1/5706fa8022482ee05f2b4450/1545360400730-FLL3JAKC50Q680K8PE4D/local_saugatuck.jpg</image:loc>
      <image:title>Posters - Saugatuck Dunes</image:title>
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    <lastmod>2019-01-06</lastmod>
    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/5706fa8022482ee05f2b4450/1545359781869-8XQVHJEFL89KPVNTXDVS/local_CSA.jpg</image:loc>
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    <loc>http://www.midwestrun.co/shop/robinettes</loc>
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    <lastmod>2019-01-06</lastmod>
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    <loc>http://www.midwestrun.co/shop/luton-park</loc>
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    <lastmod>2019-01-06</lastmod>
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      <image:loc>https://images.squarespace-cdn.com/content/v1/5706fa8022482ee05f2b4450/1545359021722-8T2YT93IE5VPY2G18PCN/local_luton.jpg</image:loc>
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    <lastmod>2019-01-06</lastmod>
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      <image:loc>https://images.squarespace-cdn.com/content/v1/5706fa8022482ee05f2b4450/1545358743078-HJZRLTESL082D9DM9OMP/local_CSGA.jpg</image:loc>
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    <loc>http://www.midwestrun.co/shop/yankee-springs-mtb-trail</loc>
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    <lastmod>2019-01-06</lastmod>
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      <image:loc>https://images.squarespace-cdn.com/content/v1/5706fa8022482ee05f2b4450/1545358082739-8TCJIM9M5056J71RFOW6/local_yankee.jpg</image:loc>
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    <loc>http://www.midwestrun.co/shop/upper-mac-mtb-trail</loc>
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    <lastmod>2019-01-06</lastmod>
    <image:image>
      <image:loc>https://images.squarespace-cdn.com/content/v1/5706fa8022482ee05f2b4450/1545357709749-HK33KTZX0KR5S1JF2XXT/local_upper-mac.jpg</image:loc>
      <image:title>Posters - Upper Mac MTB Trail</image:title>
    </image:image>
  </url>
</urlset>

