Well, I didn't run last night as my son and new running buddy had his semi-formal for 8th grade last night and he didn't want to miss the run. But i didn't want to take a day completely off so I did 30 minutes on my stationary bike on a Weight Loss prgressive setting... and man that cooked my legs WAY more than running.
Then, in a flight of genius ( or was it stupidity) decided to run today. But instead of getting out early, I slept in, went to the compost center, THEN, at 11:30, when it was 85° , blazing sun and not a breath of wind... THEN I went running. (And we all chant in chorus "Idiot! Idiot! Idiot!" ) And let me tell you, first running in the evening with a nice cool breeze is sooooo much nicer... second, asphalt on bare feet in noon day sun SUCKS! Had to break down and put on my Vibram Five Fingers.
But, despite the grousing, we finished W3D1. And we even added and extra 2 minute run at the end because we were still a ways from home after the final 3 minute "walk" and it seemed odd to end the workout just walking when I always do a cooldown anyway. So ended up doing 11 minutes running and 9 walking plus warm up and cool down. Still right on pace, 27 minutes door to door, 2.05 miles.
Working tonight so a lot of walking and lifting there to keep me limber and then tomorrow will probably hit the bike again, in the Air conditioning. It is Father's Day, after all.