Today Coach Ray will be leading your long run. You will be running a long, slow distance run of 55 minutes :) These "LSD" runs should be ran at least 30 to 90 seconds slower per mile than you would usually run. Your breathing should be deep and controlled where you can have a conversation with someone without being out of breath. As always, be mindful of Good Form Running :) You will finish you run with stretching.
I will be back to run with you on Saturday, 8/9. See you then and have a great weekend!