Matt Llano

"What is any life without the pursuit of a dream?"

- Vanilla Sky

Personal Bests

  • 5,000m – 14:00.01 (2011)
  • 10,000m – 28:43.30 (2011)
  • Half Marathon – 1:01:47 (2014)
  • Marathon – 2:12:28 (2015)
Hoka One One Northern Arizona Elite

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Matt's Training Log

Week of 7/17/2017 - 7/23/2017

Saturday, July 22, 2017
Run - Long Run - Cutdown Long Run
Normal long run for 8, straight into 10 mile cutdown. 2 mile cool-down for 20 on the day. Cutdown section= 6:00/6:00/5:50/5:50/5:40/5:30/5:20/5:10/5:00/4:50.
20 mi
Friday, July 21, 2017
Run - Easy Run
8 mi

Run - Easy Run
4 mi
Thursday, July 20, 2017
Run - Fartlek - 12 x 1:1
12 x 1min hard, 1min easy
11.4 mi ~ 1:11:52 View Run
Wednesday, July 19, 2017
Run - Easy Run
8 mi ~ 1:00:31 View Run

Run - Easy Run - + drills/strides
4 mi ~ 26:45 View Run
Tuesday, July 18, 2017
Run - Easy Run
8 mi ~ 57:46 View Run

Run - Easy Run
4 mi ~ 28:46 View Run
Monday, July 17, 2017
Run - Easy Run
6.15 mi ~ 45:01 View Run

Week of 7/10/2017 - 7/16/2017

Sunday, July 16, 2017
Run - Shakeout run
2 mi ~ 16:52 View Run

Run - Race - Napa to Sonoma Wine Country Half Marathon
3 mi ~ 22:36 View Run

Run
13.2 mi ~ 1:05:56 View Run

Run
4 mi ~ 29:33 View Run
Saturday, July 15, 2017
Run - Easy Run
4.01 mi ~ 28:00 View Run

Run - Easy Run
4.01 mi ~ 30:17 View Run
Friday, July 14, 2017
Run - Easy Run - Run with Pick-Ups
Throw in 6 x 1 minute surges at half marathon pace during the run.
8.67 mi ~ 1:00:03 View Run
Thursday, July 13, 2017
Run - Easy Run
10 mi ~ 1:11:01 View Run

Run - Easy Run
5.01 mi ~ 37:33 View Run
Wednesday, July 12, 2017
Run - Easy Run
10.01 mi ~ 1:11:07 View Run

Run
1.19 mi ~ 7:04 View Run

Run - Easy Run
4.01 mi ~ 28:02 View Run
Tuesday, July 11, 2017
Run - Hills - Buffalo Park Hill Circuits
BP Hill Circuits x 3

Post Workout Notes:
Today's workout was staged at Buffalo Park, objectively an amazing and beautiful place to run, but, to me, the site of a couple of pulled hamstrings a few years back that knocked me out of a few races. Needless to say, with that association, I'm never really thrilled to meet here for hill circuits, but I generally tolerate it, knowing that my hills need work.

This morning was also a tad on the early side (we started the warm-up at 6:30 to accommodate Aaron Braun catching a flight), but that I didn't mind. Not only was the weather significantly cooler than what we've been training in lately, but it meant we'd be finished with the cool-down before 8:30 when we typically start practice. More time for Netflix and napping in the afternoon!

For the workout itself, we did 3 x 2-mile hill circuits -- each comprised of a short downhill at 5k effort, a steep uphill at 3k effort, a long downhill at 10k effort, and a long uphill at half marathon effort, each with short jogs in between. While I was certainly working hard, I didn't want to dig too deep today since I'll be racing this weekend. I also have a bit of a protective instinct still over my hip, so in the more demanding workouts, I try not to strain or overwork my muscles, tendons, and ligaments -- of course, at some point, I'll have to get over that and trust that my body is ready to handle the highest workload, but that time hasn't quite arrived yet (still progressing towards that).
12 mi ~ 1:23:24 View Run

Run - Easy Run
4.02 mi ~ 28:52 View Run
Monday, July 10, 2017
Run - Easy Run
10.01 mi ~ 1:14:09 View Run

Run - Easy Run - + drills/strides/plyos
6.29 mi ~ 43:18 View Run