When training for a previous marathon, I did a half in 1hr 39 (4 weeks before full) and full marathon in 3hr 44. So, your target of 3hr 45 is about right IMO. I have the same problem with long runs, my marathon race pace will be 8:00/mile which feels very easy, almost too slow/plodding for the first 10-12 miles, ok for the next 6 and tough after that. If I run at 8:30`s (in training) at the beginning, it feels so slow and I feel sluggish, so I train at 8:00 to 8:15`s for long run. Experts would say `too fast`.
I would agree, your half marathon will have tired you, which is why the 22 was tough, but now you have a 22 miler in your legs, so you will have built some good endurance. After tapering down, you can expect it to be easier next time (race day I suspect).
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