Welcome To In Flight Running!
Take Your Running to New Heights with Houston-Based
In Flight Running Marathon & Half Marathon Training
Programs
On-line Registration Now Open!
Program Capped at 250 Runner Maximum so Sign Up
Soon
Fall Marathon Group starts
training 5/31 - Houston Marathon Group starts training
6/28
Houston
Marathoners/Half Marathoners Who Sign Up Before
5/23 Can Start Training 4 Weeks Early on 5/31
In Flight Returns For the 2008-09 Season
In Flight Running took a much needed time out last
year to revamp our group run coaching programs.
We are thrilled to be be back and stronger than
ever this year with an improved marathon and half
marathon training program. Are you looking for a
group marathon and half marathon training program
to get you ready for the 2009 Chevron Houston Marathon
or Half Marathon or other fall and winter long distance
races? Then you have come to the right place! We
also offer stand alone 10 week speed and hill training
programs that coincide with our 28-32 week marathon/half
marathon training programs. Read on for more information
about our programs.
Sign
Up On-line
About Our Programs
Our mission is to ..."Take your running to
new heights"! Whether you want to learn the
sport of running, take your running to the next
level or earn that elusive Boston qualifier, 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 hill and speed
training programs will help you improve your pace,
run more efficiently and help you shoot for that
next personal record (PR). These mid-week interval
training programs are designed for both beginner
and advanced runners so you get the training 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 almost 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 many of our first timers have enjoyeded
respectable races and reached the finish line injury-free.
In Flight Group Run Coaching & Training
Programs Include Many Benefits
We think we have some unique benefits lined up for
our participants. Here are the highlights of what
is included in our run coaching programs. The benefits
below may vary depending on the training package
selected.
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Weekly Saturday Group
AM Long Run
Most group long training runs originate at our
meeting place at Memorial Park and are run to
various locations inside the loop including the
Memorial area, Houston Heights, Downtown Houston,
River Oaks, Montrose, Rice University, Hermann
Park and others. Each long run includes coaching
during your run with manned water and Gatorade
vehicles along each running route. Each training
run route is mapped out using GPS technology and
included in our weekly group newsletter.
-
Running Program &
Schedule(s) For Every Runner
Each participant receives a training schedule
for all 28-32 weeks of the season (fall marathoners
start 4 weeks earlier and receive a max of 32
weeks of training). Plan on running a Fall or
Winter Marathon like Chicago, New York, Marine
Corp, San Antonio, Dallas or Honolulu? No problem.
We have schedules designed for all Fall or Winter
marathons and half marathons through mid February.
Check out the
"Races we train for" page for
a complete list. Pick your race, get a comprehensive
training calendar and train with our group to
reach your race 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 fitness activities conflict with
your running goals. Our coaches write challenging
but realistic training schedules 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
Our weekly newsletter is not just your average
running newsletter but a weekly game plan for
our running members. The newsletter is loaded
with running tips, articles, upcoming In Flight
events, Houston running events and races, running
news and links to on-line running tools and
local wellness professionals. More importantly
the newsletter gets our runners mentally prepared
and motivated 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 every training
week.
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Free Cotton "In
Training" Puma T-shirt
Included with marathon program #1 or #2, hill
season or track season
Available in unisex style T-shirt only
-
Free Running Dry Fit
Puma T-shirt or Tank
Included with marathon program #1 or #2, hill
season or track season
Available in men and women's styles.
-
Long Run 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 Saturday long run road trip
to prevent boredom and change the scenery. Our
long run road trips may take you to the soft trails
of Huntsville State Park north of Houston, Kemah
and Seabrook's running trails or West Houston's
Terry Hershey Park. All of our long road trips
are designed to prevent long run boredom, experience
various running trails across the Greater Houston
area, have fun and still get some serious training
in.
-
-
Race
Of The Month Series
Recommended Races To Prepare For the Houston Marathon
& Half Marathon
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 these races on
our training schedules as training options. Racing
also supports our local Houston grass roots running
clubs, charities and organizations and makes the
Houston running community even stronger.
-
Pacing Guidance and Feedback
Based On Actual Race Data
Beyond coaching our runners on how much mileage
they should do each day of the week, In Flight
Running offers guidance on proper pacing goals
for each type of training run on the schedule.
During the season we capture all of our runner's
official race times for every race they complete.
With race history captured our coaches can help
set realistic pacing goals for each runner's goal
marathon or half marathon. Runners receive a mid
season and pre marathon pacing progress report.
The progress reports gives runners pacing estimates
for each type of training run on their schedule
and an estimate of a pacing goal for their marathon
or half marathon. That way each runner has a realistic
goal of what pace they can physiologically maintain
during their race based on an entire season's
training and racing.
-
Free Monthly Seminars
- First Thursday Night of Each Month
There is much more to the sport of 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 six
monthly seminars are held at various locations
at 6:30 PM on the first Thursday of each month
(July - December) at various locations in
the Greater Houston area.
-
Free Quick Seminars
- Following Some Saturday Long Runs
During the first few weeks of the season we
offer free, short runner seminars following
long runs. Most seminars last no more than
20-30 minutes and cover important topics that
runners need to know early in the training
season.
-
Metabolic
Testing Services- Resting Metabolic Rate (RMR)
& VO2 Max/Anaeroboc Threshold (AT)
Determining Heart Rate Training Zones, Anaerobic
Threshold & VO2 Max Takes
Training To A New Level
Services offered by Merlino Fitness - separate
fee applies and are
not included in In Flight registration fee
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. Training in your true
heart rate zones literally trains your body
to utilize fat stores as a secondary fuel source
during long distance running. 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
about metabolic testing including resting metabolic
rate (RMR), anaerobic threshold (AT) and VO2
max check out the metabolic
testing link on the MerlinoFitness.com
website. In a partnership with Merlino Fitness,
In Flight Running offers metabolic testing services
to our members and any other runners in the
Greater Houston area who can benefit from this
great service.
-
Resistance
Training Workshops
Get Strong & Reduce Injury Risk
Services offered by Merlino Fitness
Separate fee applies and are not included in the
In Flight registration fee
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 group weight training instruction
to educate our runners on how to weight train
efficiently. Certified Personal Fitness Trainer
and In Flight Head Coach, Michael Merlino, offers
weight training workshops to In Flight runners
throughout the season. These workshops are also
offered to all Houston area runners. All weight
training workshops are currently held at the Houston
Downtown YMCA Separate fee applies but all
In Flight Runners receive a 50% discount off current
pricing.
-
Meet Interesting People
After many seasons of coaching long distance runners
we have realiized that running is truly 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 get you to the finish line. Our runners
come from all age groups, 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 while becoming a better runner
with every stride you take.
-
Monthly Happy Hours -
Third Thursday of Each Month
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 monthly
happy hours on the third Thursday of each month
(July - December). This is a great opportunity
to get to know the entire group and build team
comaraderie. We also use our monthly happy hours
as send off parties for our fall marathoners &
half marathoners who are traveling to other cities
to run their races.
-
Post Saturday Long Run
Breakfast - Sponsored by KSBJ Radio 89.3 FM
The first thing most people thing about after
knocking out a Saturday long run is food of course.
On most Saturdays we pick a breakfast meeting
place and invite the team to join us. This is
a great way to get to know your team mates and
pick your coaches brains while loading up those
carbs you lost on your training run.
-
In Flight Annual Group
Events
Our annual group events include our October Family
Barbeque, November In Flight Houston Rockets Nite
and our January 16th pre- marathon "Pasta
Loading Dinner". These are great opportunities
to take a break from our running and celebrate
our successes throughout the season. (separate
fees may apply and are not included in In Flight
registration fee)
-
15% Member Discounts
On Fitness Gear From The MerlinoFitness.com
Store
In Flight team members also receive a 15% discount
on all running, fitness and nutrition products
available online from the MerlinoFitness.com
E-Store. Just shop on-line and enter an In
Flight promotional code at checkout and your discount
is applied. Your order can be shipped direct to
you during the week or picked up at the next Saturday
group run.
-
10% Member Discount on
Running Shoes & Apparel From Fleet Feet Sports
Houston's original running store has 3 convenient
Houston locations.
-
Build And Buy Programs
That Match Your Lifestyle and Running Goals
During our 28 week season we offer two
different marathon/half marathon training options.
You choose the mix of running services you need
based on the amount of time you can commit to
training, where your interests lie and your personal
running goals.
Marathon/Half Marathon Program #1 (28-32
Weeks)
Weekly Long Run Support - 10 Weeks Hills - 10
Weeks Track
This comprehensive package includes everything
you need to improve your running and prepare for
you big race. Long runs are held on Saturday mornings
and track and hill workouts are held at your choice
of a 6:00 AM or 6:00 PM time slot.
Marathon/Half Marathon Program #2 (28-32
Weeks)
Weekly Long Run Support Only
This package includes the essential long run support
for those that can only commit to a weekend training
runs. Long runs are held on Saturday mornings
at a 6:00 AM start time.
Group Hill Training
Program (10 Weeks)
This includes 10 weeks of mid-week hill
training during the first half of our season (August
2nd - October 4th). Purchase this with your marathon/half
marathon training or separately for those that
train on their own but need additional hill work
during their marathon training season.
Group Speed/Track Program (10 weeks)
This includes 10 weeks of mid-week hill
training during the second half of our season
(October 11- December 13th). Purchase this with
your marathon/half marathon training or separately
for those that train on their own but need additional
speed work during their marathon training season.
-
Full Access To Your Head
Coaches
A run coaching program is not worth much if you
don't have access to your coaches to ask questions
and keep you on track with your training. We offer
full access to our head coaches via cell phone,
email and on-line chat (Yahoo, Google Talk, Windows
Messenger, AOL Messenger & Skype).
Training Programs - Services & Fees
Below is a breakdown of the various run coaching
programs we will be offering during our 2008-09
season and the registration costs for each.
-
Program #1 - Group Marathon/Half
Marathon Training Program - 28-32
weeks
Fall Marathon Program Starts May 31, 2008
Houston Marathon Program Starts June 28, 2008
Weekly Saturday Long Run Support - 10
Weeks Hills - 10 Weeks Track
Cost: $225.00 - BEST VALUE! - Average Cost
Per Week- $8.04
This comprehensive training package includes a
28-32 week training schedule, weekly Saturday
group long run support, 10 weeks of Wednesday
hill training and 10 weeks of Wednesday speed
training. If
you register before May 23rd you can start training
on May 31st with the Fall marathon group and get
4 additional weeks of training at no additional
cost.
For the price of a couple Starbuck's Grande
Lattes each week 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 Puma running singlet (tank
top) or T-shirt and a free Puma "In Training"
cotton T-shirt. Not to mention all of the other
benefits listed above.
-
Program #2 - Group Marathon/Half
Marathon Training Program - 28-32
weeks
Fall Marathon Program Starts May 31, 2008
Houston Marathon Program Starts June 28, 2008
Weeky Saturday Long Run Support Only
Cost: $150.00 - Average Cost Per Week - $5.36
This training package is for the runner
who needs weekly long run support but cannot commit
to group training during the week. It includes
a 28-32 week training schedule and weekly Saturday
group long run support. If
you register before May 23rd you can start training
on May 31st with the Fall marathon group and get
4 additional weeks of training at no additional
cost. For the price of a
Starbuck's Venti Latte each week you get great
coaching, a supported weekly long run, a training
schedule, free seminars, social events and more.
All participants also reciieve a free dry fit
Puma running singlet (tank top) or T-shirt and
a free Puma "In Training" cotton 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 as separate training
components during the season. See hill and speed
training schedule and pricing below.
-
Hill Training Program
- 10 Weeks
August 6th - October 8th - Wednesdays 6:00 AM
or 6:00 PM
Cost: $70.00 - Average cost per week
- $7.00
Running hills and cross country running
is a great way to increase power and strength
in both the upper and lower body. The strength
gained from hill training also prepares runners
for speed work, bounding drills and additional
fine-tuning needed to increase turnover, speed
and pace. Hill training dramatically improves
cardiovascular endurance and prepares runners
for the long marathon/half marathon training season
ahead. By mimicking the terrain runners will experience
during their races we not only make them stronger
but mentally and physically prepare them for the
challenges they will face on race course. This
program is designed for both beginners and advanced
runners with varied workouts for each skill level.
In Flight offers a 10 week training program (week
5 - 14 of our marathon training season) that can
be purchased with the Marathon/Half Marathon Program
#1 or separately. Hill training is offered during
the first half of the Houston Marathon training
schedule and is held on the hills of Allen Parkway/Memorial
Drive between Shepherd Drive and Waugh Drive.
We meet on the big hill adjacent to Buffalo Bayou
across the street from St. Thomas High School.
Runners have a choice of a 6:00 AM or 6:00 PM
Wednesday workout. You do not have to be a member
of our marathon training program to purchase this
package. Any Houston area runner who can benefit
from this 10 week hill training program is welcome
to join.
-
Speed Training Program
- 10 Weeks
October 15th - December 17th - Wednesdays at 6:00
AM or 6:00 PM
Cost: $70.00 - Average cost per week
- $7.00
Track or speed workouts on a 1/4 mile
track are essential for improving speed, turnover
and running form. But speed work that is performed
too soon during a marathon training schedule can
put an un-seasoned runner on the injured list
real quick. To minimize injury we schedule our
speed training during the second half of our Houston
Marathon/Half Marathon training season following
hill training. We also vary track workouts based
on running skill level and incorporate other techniques
and running drills. Seasoned runners who really
want to get fast and shoot for improved race times
are given more challenging track workouts
In Flight offers a 10 week speed training
program (weeks 15 - 24 of our marathon program)
that can be purchased with the group marathon/half
marathon training program (program #1) or separately.
Speed training is offered during the second half
of the season at the Lamar High School Track located
at Alabama & Eastside Drive. Runners have
a choice of a 6:00 AM or 6:00 PM Wednesday workout.
You do not have to be a member of our marathon
training program to purchase this package. Any
Houston area runner who can benefit from this
10 week speed training program is welcome to join.
5 Easy Ways To Sign Up For
Our Programs
Program Capped at
250 Runner Maximum so Sign Up Soon
Houston Marathoners/Half Marathoners
Who Sign Up Before 5/16 Can Start Training 4 Weeks
Early on 5/31
-
Register
On-line at InFlightRunning.com
Register quickly, easily & securely
by visiting our website. Click on the link below
or the "Register On-line" button on our
homepage. We accept MaasterCard, VISA, Discover
& American Express.
-
Register
On-line at Active.com
If you have registered for the Houston Marathon,
Half Marathon or other races you probably have an
Active.com account set up. Click on the link about
to view our listing and register with Active.
-
-
Register by Phone
Call Us At 713-523-2577
- menu option 3 and we can easily take your credit
card order over the phone.
-
Register by Mail
Pick up our program brochure at Memorial Park, Greater
Houston Area YMCAs, Running Stores & Bike Shops.
Fill out our application and mail it with a check
payable to Merlino Fitness to:
In Flight Running
1302 Waugh Drive PMB 267
Houston TX 77019
Fill Out Our Runner Questionnaire
When You Sign Up
As soon as you register please fill out our
runner at the link below. We use the information
on this runner profile to gauge your current
running skill level and design your training
schedule. DO NOT fill out the questionnaire
until you have purchased a training program.
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 or attend one of our info
meetings during May or June. You can also
call one of the head coaches at the numbers
below. 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.
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!
Regards,
Michael Merlino, Owner, Head Coach
Duval Ruiz, Owner, Head Coach
In Flight Running
"Take Your Running To New Heights"
TM
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