Week 7 tempo

i was looking forward to this as it was only 3 miles, but I really do struggle with the tempo runs.  The three miles were at a 7:22 pace which felt hard on the hot day.  But just like last week, when I was useless the rest of the day - I didn't feel too great tonight.  Played clue with the family and made a smoothly to help recovery.  I feel so gassed now, I'm planning on doing the long run Friday instead of tomorrow.