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)
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Matt's Training Log

Week of 8/14/2017 - 8/20/2017

Saturday, August 19, 2017
Run - Race - Parkersburg Half Marathon
17 mi
Friday, August 18, 2017
Run - Easy Run
3.03 mi ~ 21:06 View Run

Run
3 mi ~ 21:33 View Run
Thursday, August 17, 2017
Run - Easy Run
6 mi ~ 43:24 View Run
Wednesday, August 16, 2017
Run - Easy Run
6.18 mi ~ 43:27 View Run

Run - Easy Run
4.06 mi ~ 30:01 View Run
Tuesday, August 15, 2017
Run - Leg Speed - 20 x 200
20 x 200 in 32 with 200 jog recovery.
11.22 mi ~ 1:18:43 View Run

Run - Easy Run - OPTIONAL 3mi Shakeout
3.01 mi ~ 21:51 View Run
Monday, August 14, 2017
Run - Easy Run
8.33 mi ~ 1:02:09 View Run

Run - Easy Run
2.85 mi ~ 21:33 View Run

Week of 8/7/2017 - 8/13/2017

Sunday, August 13, 2017
Run - Easy Run
12.18 mi ~ 1:23:00 View Run
Saturday, August 12, 2017
Run - Easy Run
8.34 mi ~ 1:03:55 View Run

Run - Easy Run
4.1 mi ~ 31:06 View Run
Friday, August 11, 2017
Run - Lactate Threshold - 3mi/4x800/2mi Tempo/4x400/1mile
Lake Mary. 3mi SS at 5:17 pace. 4min rest. 4 x 800 at 2:30 with 1min rest (2min after last one). 2mi Tempo at 5:05 pace. 3min rest. 4 x 400 at 68 with 1min rest. 1mile in 4:45.

Post Workout Notes:
Today's workout was a long solo grind, but I don't think it's necessarily a bad thing to have this kind of effort every now and then. Would I have rather worked out with the other ten people who were starting at a different time and in a different location farther down Lake Mary Rd? Yeah, probably -- but I specifically asked Coach Ben if I could switch today's workout to what my marathon compatriots are doing next week. It's a workout that I really like, comprised of a bunch of different reps at varying speeds and efforts, and one that I think is a great half marathon session. Long story short, it's one that I didn't want to miss during this segment, but since I'm racing a half next weekend, it wasn't originally on my schedule. Much to my surprise, Ben agreed to swap out the workout I was scheduled to do (2 mile tempo + Marshall Lake hills) in favor of doing this one instead. Since the workout today was over 16 miles total and I wouldn't have any company, I decided to bring along some music, which was a nice distraction for me on a calm, humid morning with not much else to help pass the time. Unfortunately I was still a tad sore in my adductors and inner thighs from a core workout that I did on Tuesday (that was NOT particularly difficult), but I'm actually meeting with Wes at Hypo2 today to discuss writing out a more comprehensive strength and conditioning protocol to help eliminate issues like this, which have impacted my workouts several times now. While these core sessions never used to present me with any lingering effects, they've been leaving me relatively sore ever since launching the comeback from my surgeries last year. In any case, the workout went pretty well I'd say. Cumulatively I was faster on everything than I was when we did this workout last summer, with the exception of the last mile. That's been somewhat of a pattern for me so far this segment - an entire workout going well but falling apart a bit in the last mile - and it's one that I think I can attribute to just continuing to work on getting my strength back. I'm confident that will come in time. The first three miles passed by pretty effortlessly, coming through in 5:10, 5:14, and 5:11. Then I took 4 minutes jogging recovery and was off for my 800s (downhill, uphill, downhill, uphill), hitting those in 2:26, 2:28, 2:28, and 2:29 (almost found the right rhythm!). At this point I wasn't feeling great, but I recalled the session that Faubs and I did a few weeks back where we cruised 2 mile repeats at 10:05ish, so that gave me confidence that I could repeat that again today. I ran 10:04 for the next two miles (4:59, 5:05). Next: 4 x 400m. This is the part of the workout Ben said should start getting tough, and he was right. That said, once I found the rhythm, I hit it spot on - 69, 67, 67, 68. After that last 68, though, I was feeling it, ad I knew the last mile would be TOUGH. I thought about cutting it short, but gutted it out and ran 4:52 (coming through 800 in 2:22).
16.21 mi ~ 1:48:01 View Run

Run - Easy Run - Shakeout Run
3.19 mi ~ 24:05 View Run
Thursday, August 10, 2017
Run - Easy Run
10 mi ~ 1:12:22 View Run

Run - Easy Run - + drills/strides
6.08 mi ~ 45:01 View Run
Wednesday, August 9, 2017
Run - Easy Run
10.02 mi ~ 1:15:22 View Run

Run - Easy Run
6.2 mi ~ 45:00 View Run
Tuesday, August 8, 2017
Run - Critical Velocity - 7 x 1k + 1500 FAST
Mtn Shadows. 7 x 1k in 3:01 with 1min rest. 3min after #7. Finish with 1500 FAST (no speed limit but second half has to be faster than first).

Post Workout Notes:
Another solid effort today as I continue my comeback. Today we went to Mountain Shadows, a picturesque neighborhood loop about 10 miles north of Flagstaff. It was quite a busy morning as we had almost the entire team out there doing various workouts, making for quite the electric workout atmosphere! After a pretty pedestrian warm-up, Scott Faubs and I got on our way, metronomically hitting 72-second-per-quarter pace and finishing all of our reps between 2:59-high and 3:00-high. It quickly became apparent that Faubs wasn't feeling great on our 1k repeats, but I was, so I gladly took the lead early on in most of them to help us get on the correct rhythm. After our 7x1k, we had a 3 minute recovery followed by 1500m fast. Ben Bruce took us out in 69 seconds for the first 400m (slightly uphill) and continued to 600m, at which point Faubs took over the lead and started pressing. He was able to close much faster than I was, running 4:08 to my 4:19 (which is still my fastest converted mile since probably September 2016). Essentially I held 69 second pace but couldn't get much quicker in the second 800; whereas Faubs clearly got significantly faster. That said, I'm confident that this workout was, once again, a step in the right direction, and a workout I can feel good about!
11.73 mi ~ 1:23:32 View Run

Run - Easy Run
4.02 mi ~ 31:56 View Run
Monday, August 7, 2017
Run - Easy Run
10.01 mi ~ 1:11:38 View Run

Run - Easy Run - + drills/strides/plyos
4.02 mi ~ 28:34 View Run