3 mile warmup into two sets of 3x3min up tempo, 3min run. Tempo segments were progressively faster and rest runs were @ 6:50 pace. It felt good but it the humidity was real. Cooled down to 10 miles.
Long Run: a 17-mile trek at 7:01 pace loaded with hills and uncomfortable weather. Felt pretty good but need to hydrate more. The hills slowed pace from my usual long run pace.