Tuesday night's hill rep's were hard work - I think I was paying for my half marathon efforts from Sunday. Cut Wednesday's run down from 9m to 6m and went out targeting 5:20/km pace. Seemed very hard work and I couldn't find a groove, so I hid my Garmin (rolled it the display onto the back of my wrist).
That seemed much better and I ended up running the last few KM faster but at the same heart rate. No wonder I struggle trying to run slower on the LSRs. I can see the question over what pace to go out at nagging right up to the 12th October!
Try some different sweets & snacks on your longer runs - I've got into Jaffa Cakes on long runs recently. Also way cheaper than gels (~80p for a twin pack in Home Bargains) and much nicer with a cuppa once home!