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Running In Montreal and Quebec City

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I'm having trouble finding easy to understand information on running routes in Montreal and Quebec City. I need to do 2 long runs (one a 20 miler) while we are on vacation. As a tourist, we are staying in the heart of the "old city" in both places and at least a few sites indicate running routes that seem to be more outside the city. My knowledge of the geography of both these places is much worse in comparison to our trip to Paris last year where I could more easily picture where to go. Can anyone help me with parks or river paths (that seems the most likely from what I've found so far) that are good spots for runners? Thanks so much!

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