Rained out of suncrest run with the girls. Super humid so opted for rec center but that was worse. No fan and humid. Ran 13 miles tbought maybe 18 ut jist too drenched with sweat i knew i was over doing it. Ran provessive each mile increase y 0.1 mph starting at 6.7 mph. Ended at 7.9 (7:35) increasing pace to 7:03 last quarter mile at 3%. Every lat quarter of each mile increased incline from 1% to 3% then first upped the pace by the 0.1 moh becore decreasing incline back to 1%. So 3.25 miles at 3% :-). Lost three pounds of sweat. Wow.