Brent, depending on the temperature and your distance, 3-4 ounces per mile may be reasonable right now, whether sip-and-go or swinging by someplace you can keep it cool. Up to 8-10 miles even now, I can get by pre-chugging, probably 13-15 in cool weather, but it makes more sense to replace your losses as you go if possible. Running half to marathon pace, I might be able to handle 20-24 ounces per hour, on slower runs up to 30 ounces before the slosh factor does more harm than good, even if I'm sweating much more; there's only so much blood your gut will receive at faster running paces, and your absorptive capacity may be limited.

5 miles @ 8:50.

Once a runner .... that ran 21 miles at 8:00....will i ever get back there?

Jerry, I have every confidence that you'll get it back fast!