Houston marathon and half marathon training program and run coaching- In Flight Running

Welcome To In Flight Running
Houston's Run Coaching, Marathon & Half Marathon Training Program

Our 2006-07 Summer/Fall Season Starts on Saturday, July 1st
28 Weeks of Training To Get You To The Finish Line

Sign Up Now Being Accepted For Our 2006-07 Summer/Fall Season
Looking for a group marathon training program to get you ready for the 2007 Chevron Houston Marathon or Aramco Half Marathon or other fall and winter long distance races? Then you have come to the right place! Our summer/fall season prepares runners for the Houston Marathon and Half Marathon and other major fall and winter marathons and half marathons. We now also offer separate 10 week speed and hill training programs that coincide with our 28 week marathon/half marathon training program so you can buy the program(s) that you need or buy all three for a discounted price. Read on for more information.

About Our Programs
Our tag line and mission is to ..."Take your running to new heights". Whether you want to learn the sport of running or want to take your running to the next level, we can help. In Flight Running is a fresh, new approach to coaching runners. Our program uses the sport of running as a way to lose weight, get fit, maintain a healthy lifestyle and improve running speed, efficiency and performance. In Flight Running also focuses on coaching runners on how to run smart and avoid injuries during our training programs. Running schedules are designed for runners of all fitness levels to prepare them for marathons and half marathons. Specialized training is also available to help runners prepare for a Boston Marathon qualifying time or compete in local road races.

If you are a road racer (5K, 10K etc.) or want to just become a faster runner, our hills and speed training programs will help you improve your pace, run more efficiently and help you shoot for that next personal record (PR). Our hill and speed training programs are designed for both beginner and advanced runners so you get what you need without risking injury.

If you are not training with a race goal in mind our program is a great way to run with a group and learn how to be a better runner. Professional coaches help you with the latest, research-based running techniques and programs available.

Since we started our program in 2004 every one of our runners who has toed the start line for a marathon or half marathon has made it to the finish line. Most of our experienced marathoners and half marathoners have completed their races with personal bests while our first timers all enjoyed respectable races and reached the finish line injury-free.

About The Owners/Head Coaches
In Flight Running is owned and operated by Personal Fitness Trainer, Michael Merlino and Running Coach, Duval Ruiz. Michael and Duval have a combined 36 years experience in fitness training, sports conditioning, run coaching and road racing. Both Michael and Duval have previous marathon coaching experience with The Arthritis Foundation's Joint In Motion Marathon Training Program where they prepared and coached runners for the Honolulu and Dublin Marathons. They both have a passion for running and teaching others how to be better runners.

Michael is a certified professional fitness trainer who trains his clients in Houston, Texas and also owns and operates Merlino Fitness and MerlinoFitness.com. This year he is currently working on completing his next fitness certification with the National Strength and Conditioning Association (NSCA) so he can continue to help our runners with more advanced sports conditioning programs. He loves long distance running and coaching others on improving their lives with fitness and proper nutrition.

Duval is a running coach and has learned from some of the best running coaches in Houston. He spent a few years under former Houston Harrier's coach James McClatchie which has paid off by netting some overall male awards and age category awards for most road races he has participated in. His personal best for the 5K is a 16:15 and for the marathon a 2:41. He is a 5 time Boston Marathon participant. Duval is currently studying to be a licensed massage therapist (LMT) which will be an obvious benefit to our running group in the near future.

Being An In Flight Running Member Has Its Benefits
We think we have some unique benefits lined up for our participants. Here are a the highlights of what is included in our run coaching programs. (benefits depend on what package you purchase)

Weekly Group Long Run
Most group long runs originate at our meeting place at Memorial Park and are run to various locations inside the loop including the Memorial area, Houston Heights, River Oaks, Montrose, Rice University, Hermann Park and others. Each long run includes coaching during your run along, manned water and Gatorade stations and In Flight mile markers along each route. Participants also receive a weekly long run route in our weekly newsletter.
Running Program & Schedule For Every Runner
Each participant receives a training schedule for all 28 weeks of the season. Plan on running a Fall or Winter marathon like Chicago, New York, Marine Corp or Honolulu? No problem. We have schedules designed for all Fall or Winter Races through February so you pick your race, get a comprehensive training calendar and train with the group to reach your goal. Unlike most marathon training programs, In Flight Running also includes recommended weight training and cross training days on our schedules so you improve your running without having other activities conflict with your running goals. Our coaches write challenging but realistic plans for every running skill level. That way you minimize your risk of injury and better your chances of reaching the finish line or running a new personal best.
Weekly E-mail Newsletter
Not just your average running newsletter but a weekly game plan for our running members. Our weekly newsletter is loaded with running tips, articles, upcoming In Flight events, Houston grass roots running events, news on local and national races, links to on-line running tools and more. More importantly the newsletter gets our runners mentally prepared for the running week ahead. We keep you up to date with the latest info you need to know to get the most out of our training.
Free Running Dry Fit T-shirt or Tank (included in any 28 week program choice only)
If you are going to train with us for 28 weeks the least we can do is reward you up front with a stylish running shirt.
Road Trips
If you are a runner in the Greater Houston Area, you may be getting really bored with the same old long run route. So we vary the training location and terrain throughout the running season and take an occasional weekend road trip to prevent boredom and change the scenery. One roadie may take you to the soft trails of Huntsville State Park north of Houston while another may find you running some serious hills in the Clear Lake City area over the Kemah Bridge or Baytown's Fred Hartman Bridge. All of our road trips are designed to prevent long run boredom, have fun and still get some serious training in.
Race Of The Month
We are big believers that runners need to practice running in a race environment in varied distances throughout the season. Long distance runners can still benefit from short races (5Ks, 10Ks) and road racers can still benefit from run longer distances (10 miles, 20k). Road racing is a great chance for every runner, regardless of skill level, to take their new skills and current fitness level for a test drive every few weeks and get an "offical time" for their efforts. Every time you run a race you learn new racing strategies and get more comfortable running with a crowd. Getting official race times on our runners also gives us more data that we can use to fine tune each runner's coaching and goals. In Flight recommends a race each month and includes it on your running schedule as a training option. On most Saturday "Race of the Month" days we offer the option of supporting you on the race course or on our usual group long run, you make the choice. Racing also supports our local Houston grass roots running clubs and organizations and makes the Houston running community even stronger.
Pacing Guidance and Feedback
Beyond coaching our runners on how much mileage or minutes to run each day of the week, In Flight Running offers much more guidance on proper pacing goals for each type of training run. During the season each runner receives a mid season progress report on their pacing goals based on actual race times and a pre-marathon progress report about 4 weeks prior to their goal race. With each runner's race history captured our coaches can offer realistic pace per mile goals for each type of training run on the schedule and set pacing goals for each runner's marathon or half marathon.
Metabolic Testing Services To Determine Your Heart Rate Training Zones (separate fee applies)
We offer our runners metabolic testing to scientifically measure each runner's ability and unique heart rate training zones. Monitoring your heart rate and staying within your personal training zones assures you that most of your running is aerobic where burning fat and building endurance is the name of the game. Knowing your anaerobic threshold is also a great tool to help you gauge your performance during training runs and races. Metabolic testing fees are not included in the In Flight Running program cost. For more information on metabolic testing including anaerobic threshold and VO2 max testing check out the metabolic testing link on the MerlinoFitness.com website. In a partnership with Merlino Fitness, In Flight Running offers monthly metabolic testing to In Flight Runners and other runners in the Greater Houston area.
Free Seminars
There is more to running than meets the eye. The more we coach people the more we realize how important it is to give our runners as much information on running, fitness and nutrition that we can possibly pack into one season. For this reason In Flight Running offers free monthly seminars from Houston’s top fitness and wellness professionals. Learn the latest from fitness trainers, podiatrists, sports chiropractors, dietitians, massage therapists and running experts. Some short seminars are also offered following shorter group long runs early in the season. Our monthly seminars are held at various locations on Thursday evenings at various locations.
Resistance Training Workshops (separate fee applies)
To weight train or not to weight train…that is the question. We believe that a safe, resistance training program will improve your running and reduce your risk of running injuries. Our experience has shown us that many runners struggling to improve or who suffer from re-occurring injuries do not weight train. Most of us who love running want to prolong our running career so as a part of your program we offer weight training instruction to educate our runners on how to weight train efficiently. Certified Personal Fitness Trainer and In Flight Head Coach, Michael Merlino, also offers weight training workshops and seminars to In Flight runners at discounted rates throughout the season. All weight training workshops are currently held at the Houston Downtown YMCA (separate fee applies).
Meet Interesting People
After many seasons of coaching long distance runners we have realiized that running can truly be a group sport. A great way to hold yourself accountable to your running goals is to run with others while under the guidance of coaches who know what it takes to help you reach your goals. Our runners come from all ages, experience levels and walks of life so it is also a great chance to meet interesting people and a few friends along the way. Our group programs give you the chance to hang out with others who love the sport of running and be coached by people who live and breathe it. We love running and we want you to have as much fun during each group run that you can possibly stand and become a better runner every step of the way.
Social Events
Yeah we love running but sometimes it is great to get the group together to socialize, break bread together or share an ice cold beer at a local pub. During the season we organize group events like our popular "In Flight Houston Rockets Nite", "Astros Nite" and pre marathon "Pasta Loading Dinner" (separate fees apply). These are great opportunities to take a break from our running and celebrate our successes throughout the season.
Member Discounts On Running & Fitness Gear From MerlinoFitness.com
In Flight team members also receive a 15% discount on all fitness and running products available from the MerlinoFitness.com E-Store.
Discounts on Running Shoes From RunSport
Recieve a 20% discount from RunSport running store on shoes from major brands including Asics, New Balance, Saucony, Brooks, Mazuno, Nike and more. Runsport is Houston's specialty running store and a major sponsor of In Flight Running.
Free Running Gel From Carb Boom
Get free carbohydrate gel from Carb Boom during weekly In Flight long runs. These great tasting carbohydrate sports gel contain real fruit, are easily digestable and a must to train with in Houston's heat and humidity. Carb Boom is a major sponsor of In Flight Running.
Hill Training Program
Running hills and cross country running is a great way to increase power and strength in both the upper and lower body. By mimicking the terrain our runners will experience during their races we not only make them stronger but mentality prepare them for the challenges they may face on a race course. This strength gained from hill training also prepares runners for speed work, bounding drills and additional fine tuning needed to increase turnover, speed and pace. This year In Flight will offer a 10 week hill training program (weeks 5 - 14 of our marathon program) that you can add to your group marathon/half marathon training program or purchase separately. Speed work is done during the second half of the season and is held on the hills of Allen Parkway between Sheppard and the edge of Downtown Houston. Sessions are held at 6:00 am on Wednesday mornings duirng our 10 week season.
Speed/Track Training Program
Track or speed workouts are essential for improving speed and turnover. But speed work that is performed too soon in a marathon training schedule can put an un-seasoned runner on the injured list real quick. To minimize injury we follow hill training with speed work on the schedule so each runner is well prepared for higher intensity track workouts. We also vary track workouts based on running skill level and use other techniques and drills to improve speed and turnover and minimize risk of injury at the same time. This year In Flight will offer a 10 week speed training program (weeks 15 - 24 of our marathon program) that you can add to your group marathon/half marathon training program or purchase separately. Speed work is done during the second half of the season and is held at Lamar High School (Westheimer @ River Oaks Boulevard). Sessions are held at 6:00 am on Wednesday mornings duirng our 10 week season.
Build And Buy Programs That Match Well With Your Lifestyle and Running Goals
During our 28 week season we offer 3 separate group training options or an opportunity to purchase all 3 at a discounted price. Based on your schedule, the amount of time you can commit to your training, where your interests lie and your running goals you choose the mix of running services you want. That way you only need to purchase what you will get the most use out of. Here is a recap of the current group program we offer:

1) Group Marathon/Half Marathon Training Program - This includes a 28 week training schedule, a weekly group long run and everything mentioned above with the exception of the 10 week speed training and 10 week hill training program.

2) Group Hill Training Program (10 Weeks) - This includes 10 weeks of mid-week hill training during the first half of our season (August - mid October). Purchase this as an add-on to your marathon/half marathon training or separately for those that train on their own but need additional hill work during their marathon training season.

3) Group Speed/Track Program (10 weeks) - This includes 10 weeks of mid-week hill training during the second half of our season (mid October - December). Purchase this as an add-on to your marathon/half marathon training or separately for those that train on their own but need additional speed work during their marathon training season.

Program Schedules
Our weekly marathon/half marathon training schedule consists of a group long run every Saturday morning starting from Memorial Park. Every few weeks we change our long run starting point to add some variety and introduce runners to varied terrain that they will experience during a upcoming races. For those runners who decide to purchase additional hill training or speed training during the season an additional mid week morning group run is included. Our hill training program will take place From August through mid October while our speed training program will take place from mid October through December.

Each runner also recieves a training schedule so they know exactly what to do on their own away from the group during the week. All runners have access to their coaches via phone or e-mail if they have question or need guidance during each training week.

Program Costs
We have priced our programs so you get a great group coaching program and can buy exactly what you need based on your schedule, budget and running goals. Below is a cost breakdown of the various run coaching programs we will be offering in 2006. Choose one program, a combination of programs or sign up for all three (Marathon/Half Marathon Program, Hills & Speed) and get a comprehensive running program at a great value.

Marathon/Half Marathon Program + Hill Training + Speed Training
Best Value
Cost: $189.00 - Save $48.00
Average cost per week - $6.75
Our best value, you get our 28 week marathon/half marathon training program plus our 10 week hill training program and our 10 week speed training program for a comprehensive run coaching program.
Marathon/Half Marathon Program + Hill Training or Speed Training
Cost: $159.00 - Save $19.00
Average cost per week - $5.69
You get our 28 week marathon/half marathon training program plus your choice of either our 10 week hill training or speed training program.
Marathon/Half Marathon Training Program - 28 Week Season
Saturday July 1, 2006 - Sunday, January 14, 2007 (Chevron Houston Marathon/Half Marathon)
Cost: $119.00
Average cost per week: $4.25
You get great coaching, a supported weekly long run, a training schedule, free seminars, social events and more. All participants also recieve a free dry fit running singlet (tank top) or T-shirt. Not to mention all of the other benefits listed above. Speed and hill programs are not included in this price but can be added. See hill and speed training schedule and pricing below.
Hill Training Program - 10 Week Season
August - Mid October 2006
Cost: $59.00
Average cost per week - $5.90
This 10 week season focuses on interval training on hilly terrain to improve power, strength and turnover to prepare runners for the long marathon/half marathon training season. Hill training sessions take once a week for 10 weeks on the hills of Allen Parkway adjacent to downtown Houston. We meet on the big hill adjacent to Buffalo Bayou across the street from St. Thomas High School (Intersection of Shepard and Memorial Drive). This program is designed for both beginners and advanced runners with varied workouts for each skill level. Purchase as an add-on to your marathon training at a discounted price (see combo packages below) or a stand alone program for $59.00.
Speed Training Program - 10 Week Season
Mid October - December 2006
Cost: $59.00
Average cost per week - $5.90
This 10 week season focuses on interval training on a 1/4 mile track to improve speed, turnover and running form. Speed training sessions take once a week for 10 weeks at the Lamar High School Track (Westheimer at Buffalo Speedway). This program is designed for both beginners and advanced runners with varied workouts for each skill level. We know speed training can be more risky, especially for beginners, so we take a safer approach to it for beginners but a more than agressive approach for runners who really want to get fast and shoot for a new personal best. Purchase as an add-on to your marathon training at a discounted price (see combo packages below) or a stand alone program for $59.00.

Sign Up On-Line Today! , call us to register by phone or send in your check
Are you ready to start your training? Check out the link below to securely register on-line for any of our programs. We accept Mastercard, VISA, Discover and American Express. If you want to register over the phone using a credit card please call us as 713.523.2577. If you want to pay by personal check make your check payable to "In Flight Running" and send it to the following address:

In Flight Running
PMB 267
1302 Waugh Drive
Houston TX 77019

Once you sign up, please fill out our runner questionnaire at the link below .

Register On-line
Runner Questionnaire

In Flight Informational Meetings
Want to learn more about In Flight Running? Join us for one of our informational meetings during June. Learn the top 10 things you need to know before training for a marathon or half marathon, meet the head coaches, ask questions and sign up on the spot. Go to the link about for a list of informational meetings during June 2006. For more information feel free to call us at 713.523.2577, select menu option 3 for "In Flight Running".

Are You Interested In Signing Up But You Have More Questions?
Check our our FAQ page for a list of frequently asked questions about our programs. If your question is not answered there call Coach Michael or Coach Duval and they will get back with you to answer any additional questions you may have. We can also sign you up over the phone. We will be glad to answer your questions about our programs and would love to have you on board with us for our next season. You can also e-mail us any time at info@inflightrunning.com. Also look for our newly revamped website In June, 2006 which will be loaded with running tips, interactive tools and up to date info on upcoming In Flight seminars, races and more.

Michael Merlino, Owner, Head Coach
Email: michael@inflightrunning.com
Phone: 713.523.2577, choose menu option 3 for In Flight Running

Duval Ruiz, Owner, Head Coach
Email: duval@inflightrunning.com
Phone: 713.417.9828

If you decide to join In Flight Running you may be required to fill out and submit other forms including a medical history questionnaire. Based on your current health conditions and fitness level, we may also require a physician's release from your doctor before starting any of the running or fitness programs we offer.

Thanks again for your interest in In Flight Running! We would love to have you on board this summer and fall to get you prepared for the Houston Marathon, Houston Half Marathon or your next big race to the finish line.

Regards,

Michael Merlino, Owner, Head Coach
Duval Ruiz, Owner, Head Coach

In Flight Running
"Take Your Running To New Heights" TM