What sorta times you knocking out for a 5K?
I did 20 flat on sat then Sunday was a 20K trail run. The weathers starting to get crappy, but I'm actually enjoying the cold after the long hot summer we had.
That was my first running in over a month, I think it was in the 22 minute range. I did the first mile in 7, second in 7:30, last one in 8. Last mile I had to push a bit, which was a wake up call since a 5k should barely break a sweat. When I'm in better shape, I usually try to run at a 7:30 pace for anything in the 5-10 mile range.
For trails though, it all depends on the terrain.....can go up to 10 min miles when it's tough....