Sunday Long run

No time to run in the morning today. Bella had a 9.00 am soccer match.
Girls lost 4-2 to our 'A' time which will keep them 3rd on the ladder.
Played well in the second half to come back from 3-0 down - a bit unlucky today.
The opposition took every chance and we didn't, but a fair result.

Ran at 4.30 tonight. Cool, low humidity, overcast.
Took my usual route - Newtown, Stanmore, Petersham to Hawthorne Canal and the Bay run around and return. Stopped at 6k for water (about 15 secs) and again at 9k, otherwise no stops till Parramatta road on the return (had to wait here for 90 secs).
Ran 18k in 76.34 (not including 2.11 rest) according to the Garmin. Slowest k 4.38 (first) and fastest 3.58.
average pace 4.12 per kilometre.
Pushed steady today but never out of the aerobic zone i.e always felt I could pick up the pace at anytime.
I never seem to be able to run at this pace for my longer runs unless I cut back the mileage, which I did this week - no mid-week long run.
A bit of a taper this week for next Sunday's SMH Half - no idea how I will go and am not really serious about it as I haven't really done the work.
The last couple of months have been about finding some speed and working on lowering my 3 & 5k times. So not much long tempo/fartlek stuff but plenty of 1 & 2 minute efforts or 400/500 metre repeats, but todays pace suggests 83-86 minutes should be achievable.