Sunday Trail Run

5 Miles on the agenda today.  I headed over to Cross Farms Park in Holmdel so I could do 1/2 paved trail 1/2 dirt trail---this is one of my favorite running routes. 

It was hot and slightly humid and as a last minute decision I decided to bring my Nathan hand held water bottle--usually I do not carry water, especially on runs less than 5 miles, but I do not do well in the heat.  Thank god, I brought the water--buy the end of the 5 miles, I had finished the whole thing.

I have been dehydrated due to the vacation--did not keep my fluids up.  Trying to get back into good water habits.  

I knew the trail would keep me slow, what I did not anticipate was how slow-----I expected to maintain 11:30 min/mile on the trails and instead I ended up with the following splits (first and last mile are on paved path--miles 2, 3, 4 trail):

Split	Time	Distance	Avg Pace
Summary	00:57:41	5.00	11:32
1	00:10:13	1.00	10:13
2	00:11:04	1.00	11:04
3	00:13:28	1.00	13:28
4	00:12:36	1.00	12:36
5	00:10:18	1.00	10:20

The trail was dark and cool, a perfect place to run on a hot day. 

I wish I had maintained a more even pace.  I love running trails, but I forgot how much harder it can be--my quads are on fire.