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

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. 

Shay XC, courtesy of Saucony Running 

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