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 10/16/2017 - 10/22/2017

Saturday, October 21, 2017
Run - Easy Run
8 mi

Run - Easy Run - + drills/strides
4 mi
Friday, October 20, 2017
Run - Easy Run
10 mi
Thursday, October 19, 2017
Run - Lactate Threshold - 10 x 800
St. Moritz Track. 10 x 800 in 2:28 with 200 jog recovery.

Post Workout Notes:
First workout here in St. Moritz with the boys (Scott and Scott). We decided to start the warm-up around 9:00 am so that we'd be starting the actual workout around the same time as the start of the Frankfurt Marathon (10:00 am). Boy, is it chilly at 9:00 am here!

St. Moritz sits down in a little valley in between a bunch of mountains that surround on all sides, so it takes a little longer for the sun to peek out over them and illuminate (and warm) the town. About half of the lake that we live next to (Lej da San Murezzan) was basking in the sun, so we took off for the warm-up in that direction. It was actually quite nice running on that side of the lake; the sun warmed the temps really well and made it very comfortable for our first couple miles.

When we got back to the track, we were disappointed to see that the entire track was still sitting in the shade and it didn't look like it was going to be hit by the sun any time soon. We took a bathroom break in what we've dubbed ''The Club'' because of it's blue-ish ambient lighting and pleasant atmosphere, changed our clothes, did a few drills and strides, and got on our way with 10 x 800m.

Starting out, we all noted how difficult the breathing was on the first couple 800s, tossing it up the cold, crisp air that we weren't quite used to yet. We all warmed up, though, after two or three 800s and everyone seemed to be running pretty smoothly and comfortably, hitting our paces with ease. We didn't talk much throughout the workout, but the goal and the plan was implicit amongst the three of us, and we were business as usual, finishing after 30 or 40 minutes and giving quiet encouragement once the work was complete.

10 more days until the Frankfurt Marathon!
12.26 mi ~ 1:20:42 View Run

Run - Easy Run
4 mi
Wednesday, October 18, 2017
Run - Easy Run


Post Workout Notes:
Our first run in St. Moritz did not disappoint! It is absolutely stunning here. Before I get to that, I'd be remiss not to mention that our trip got off to a bit of a rough start last night. After 26 hours of travel (drove Flagstaff to Las Vegas, flew Vegas to Frankfurt to Zurich, took a train from Zurich to St. Moritz), we arrived into St. Moritz at around 8:00 pm, at which point we were supposed to take a taxi to the Airbnb office in downtown St. Moritz to pick up our apartment key from a lockbox since we were arriving ''after hours.'' We got to the lockbox, and much to our disappointment, the box was empty. I thought my eyes might be deceiving me since I hardly slept at all during any of our travel, so I had our taxi driver accompany me back to the box to double check, and, sure enough, no key. We took the taxi to the apartment just to see if by any chance we could get in, but, of course, we weren't able to. We went to a nearby hotel for dinner and in the meantime tried calling and emailing the Airbnb office, but since it was almost 9pm at this point, we weren't expecting a response. Around 9:30 or 10:00, we gave in and purchased a night in a hotel, intent to get a good night of sleep and try again in the morning.

The next morning, we got up and had our first of many (though not nearly enough by the end of this trip) beautiful runs around the lakes in St. Moritz. We ventured out around one of the main lakes and out into a more rural part of St. Moritz, ran through a small town, and eventually made our way back. We took full advantage of the amazing breakfast spread, and then we once again tried calling the Airbnb office - the difference this time, though, was that they actually answered and a mere 15 minutes later, we were getting settled into our Airbnb.
8.01 mi ~ 1:00:53 View Run

Run - Easy Run - + drills/strides
4.08 mi ~ 30:01 View Run
Tuesday, October 17, 2017
Rest Day - Travel
Monday, October 16, 2017
Run - Easy Run
10.01 mi ~ 1:11:53 View Run

Week of 10/9/2017 - 10/15/2017

Sunday, October 15, 2017
Run - Steady State Run - 14mi SS with FF
Lake Mary. Keep the first 11 at 5:15-5:17. Pick it up the last 3 Fast Finish style (each mile must be faster than the one before). Speed limit= 4:50 on that last one. (2up and 2down)

Post Workout Notes:
Today was pretty much our last big workout before the Frankfurt Marathon. I think the Scotts and I would all probably agree that it felt a little more difficult than we were hoping it would, but we were each able to get through it and at least have decent days. I'll let each of them comment on the workout themselves if they'd like.

As for me, I felt pretty good, especially early on. We were cruising through the early miles, alternating leads every 2 miles, testing out a potential strategy for race day, one that seemed to work fairly well. 2 miles into the workout, Futsum joined in with us and jumped on the back of the train - his plan was only to run 12 miles, instead of the 14 we were running. What I didn't know was that Ben told him not to take the lead until the last 2-3 miles, so I, admittedly, got a bit frustrated in the middle of the workout when I thought it was his turn to lead and he didn't make any attempt to move to the front of our pack, instead allowing our pace to dawdle down to 5:40 pace for almost the first 1/4 of that 7th mile. After a little surge that I injected, though, we were back on pace and you can see we still ran a 5:15 on that mile. These things happen sometimes, though, so we settled back into the rhythm and just got on with the workout.

As the plan was, we were supposed to run 11 miles at steady state pace, and then run progressively faster for each of the last three miles. Things were going pretty well for me throughout, averaging 5:14 or 5:15 overall for the first 11 miles, and then running 5:10, 5:19 (strong headwind with some uphill), and closing in 4:52. Overall it was a good day, despite the 13th mile not being what I wanted it to be.
17.98 mi ~ 1:45:28 View Run
Saturday, October 14, 2017
Run - Easy Run
10.01 mi ~ 1:13:34 View Run

Run - Easy Run
4.02 mi ~ 29:01 View Run
Friday, October 13, 2017
Run - Leg Speed - 10 x 20 seconds
4up. 10 x 20 seconds fast, 1min easy. 4down.
10.56 mi ~ 1:16:53 View Run

Run - Easy Run
6.08 mi ~ 45:42 View Run
Thursday, October 12, 2017
Run - Easy Run
10.02 mi ~ 1:14:15 View Run

Run - Easy Run
6.18 mi ~ 47:06 View Run
Wednesday, October 11, 2017
Run - Lactate Threshold - 3mile/3xMile/3mile
Camp Verde. 3 mile tempo at 4:55. 1mi jog recovery. 3 x mile in 4:40/4:35/4:30 with 2min rest (3min after #3). 3 mile tempo at 4:50.
16.49 mi ~ 1:44:42 View Run

Run - Easy Run - Shakeout Run
3.26 mi ~ 24:09 View Run
Tuesday, October 10, 2017
Run - Easy Run
10.02 mi ~ 1:12:22 View Run

Run - Easy Run - + drills/strides
5.1 mi ~ 36:27 View Run
Monday, October 9, 2017
Run - Easy Run
10.91 mi ~ 1:20:01 View Run

Run - Easy Run
3.28 mi ~ 23:40 View Run