One of the hazards of running around the local back roads is that you often have a few close encounters with dogs. They can hear you coming and they then run out of the driveways and chase you down the road. I'm not afraid of dogs but when an unknown mutt comes charging after you it always gets the blood pumping and tends to cause an injection of 3 minute km pace. I counted 7 dog episodes in one run recently. After a while you know where they are but occasionally you get taken by surprise. No injuries to report yet but a few close shaves. Enough waffle.
Today was 15, 10 and 5 minutes off 3 minutes recovery. I ran up to Carnmore Cross as my warm-up (4.0km), then started my session running back towards Claregalway, then turning off at the Rock Road and continuing around the Claregalway 5km course. After 15 minutes I had covered 4.5km (3:20/km pace). I then jogged back to the start of my 5 minute course (400m) which I was to use for the rest of the session. I ran this out and back for the 10 minute effort turning in 4:54 with a tough run into the wind on the return leg finishing in 10:08 (3:18/km pace). The last 5 minutes I decided to give it a real nudge and with the benefit of the wind I got to my end point in 4:41 and ran on for the full 5 minutes (3:04/km pace).
I felt really strong today. Probably due to the rest day. Nice to get a decent session in to get my confidence back with the feeling I had some still in reserve. Finishing up with 3.7kms warm-down and that gives me 17.3km for the day.