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

Welcome to the HOKA NAZ Elite training logs!

We Share EVERYTHING!

NAZ Elite Training Plans Free Online Training Log!

Matt's Training Log

Week of 9/18/2017 - 9/24/2017

Thursday, September 21, 2017
Run - Lactate Threshold - 3mi/8x800/3mi
Camp Verde. 3mi tempo at 4:57. 1mi recovery jog. 8 x 800 at 2:20 with 1min rest (3min after #8). 3 mile tempo at 4:52.
17.58 mi ~ 1:52:16 View Run

Run - Easy Run
4 mi
Wednesday, September 20, 2017
Run - Easy Run
10.04 mi ~ 1:08:36 View Run

Run
1.09 mi ~ 9:27 View Run

Run - Easy Run
4.01 mi ~ 27:25 View Run
Tuesday, September 19, 2017
Run - Easy Run
12.01 mi ~ 1:27:07 View Run

Run - Easy Run - + drills/strides
5.06 mi ~ 36:52 View Run
Monday, September 18, 2017
Run - Easy Run
10.03 mi ~ 1:13:03 View Run

Run - Easy Run
4.06 mi ~ 30:34 View Run

Week of 9/11/2017 - 9/17/2017

Sunday, September 17, 2017
Run - Steady State Run - 14mi SS
Lake Mary. 14 miles at 5:17.
20 mi ~ 1:56:47 View Run
Saturday, September 16, 2017
Run - Easy Run
10.01 mi ~ 1:10:00 View Run

Run - Easy Run
6 mi ~ 44:19 View Run
Friday, September 15, 2017
Run - Leg Speed - 10 x 20 seconds
4up. 10 x 20 seconds hard, 1min easy. 4down.
10.42 mi ~ 1:14:23 View Run

Run - Easy Run
6.02 mi ~ 44:09 View Run
Thursday, September 14, 2017
Other - John Ball Visit

Run - Easy Run
10.04 mi ~ 1:13:30 View Run

Run - Easy Run
6.02 mi ~ 43:52 View Run
Wednesday, September 13, 2017
Run - Lactate Threshold - 20 x 1k
Mtn Shadows. 20 x 1k in 3:07 with 1min rest.

Post Workout Notes:
Great workout today with the Frankfurt Crew. The goal was 3:07 per 1km (5:00/mile pace) at just a tad over 7,300 ft elevation on a loop we call ''Mountain Shadows.'' We used an out and back section of the loop with cones marking each 200m. The odd repetitions were a little tougher as the first 600m are slightly uphill (and in the second half of the workout this section was also into a light headwind). Fortunately, that also meant that we were able to relax a little on the even repetitions on the way back.

I got the sense that Scott and Scott felt pretty good early in the workout, as we all cruised the first 8-10 reps without breathing too hard or complaining about the pace. After #8, we decided to alternate leads every 1k to break up the workout and make it more manageable, thus allowing us to do the work for one rep, then turn our minds off and just follow for two, before stepping back up to the front. Interestingly, I personally felt the best when I was leading, but I'm not really sure why.

As we progressed into the later stages of the workout, we were all beginning to feel the accumulation of mileage on our legs, prompting some profanities if any of us were slightly quicker than the planned paces. However, when all was said and done, we averaged 3:05.4 (according to my watch) and were all pleased with the workout. On to the next (14 mile steady state at marathon effort this coming Sunday)!
19.28 mi ~ 2:07:13 View Run

Run - Easy Run - Shakeout Run
3.01 mi ~ 22:14 View Run
Tuesday, September 12, 2017
Run - Easy Run
10.51 mi ~ 1:18:07 View Run

Run - Easy Run - + drills/strides
5 mi ~ 37:00 View Run
Monday, September 11, 2017
Run - Easy Run
10.11 mi ~ 1:11:11 View Run

Run - Easy Run
6.06 mi ~ 45:02 View Run