sad day, slow run

Just a quick post today -- got sad news from Lacey, which kept us feeling a bit blue all day. Decided that we really need to commit to our program again, so Wil and I went out for our Friday "walk-run -- easy" workouts -- only 30 minutes worth, including the 5-minute warmup and 5-minute cooldown. I was feeling sluggish from yesterday (must remember to stretch better!) so struggled a little on the uphills. But we ran 5 sets of 3:1 run:walks and both felt pretty good at the end. Not fast, mind you, but back on track, we hope.