My wakeup heart rate this morning was 55 and I had a good 7 hours sleep. I felt pretty good, and I added a quarter mile to my distance, giving me 3.5 miles. The temperature was in the 80s (F) during my run. There were large clouds in the sky that gave a minute or so of shade whenever the sun went behind a cloud. The result of all of this is that today was a pretty good day for running. Because of the lower temperature, I used less water than I've been using. Three cups were sufficient for the 3.5 miles. Last week I used four cups for 3.25 miles.
To give some variety to my running, instead of running south for half the run, I went north/south for 1.5 miles (round trip) and then south/north for 2 miles (round trip). I like the north-bound segment, because it has more trees and rushes along the river bank.
I'm still doing Galloway's alternating of running and walking. I'm doing 46 left-foot-steps of running and 33 left-foot-steps of walking. However, during the last half mile of my run I was getting tired, and I changed to 20-left-foot-steps of running and 20 of walking, and that worked fine.