RBR Summer mileage, Week Nine, Day Seven, the Long Run, from RunBlogRun

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The long run is one of the key workouts of your workout week. Long runs are best when you get a few friends together to share the workout. Find a course through varying terrain, with hills, some grass, dirt trails, always looking for a safe place to run. 

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Shay XC, courtesy of Saucony Running 

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