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2008-09 In Flight
Sponsors




2008-09 Group
Training Programs

Securely sign up on-line for any of our group training programs or run coaching services.
On-line registration

Marathon &
Half Marathon
Training Program #1

Sat Long Runs
Wed Hills & Speed
$225.00 - Best Value!

Our best value for those that can commit to a comprehensive running program. This includes 28- 32 weeks of our marathon/half marathon training program with weekly Saturday long runs, a 10 week season of mid-week hill workouts and a 10 week season of mid-week speed/track workouts. Everything you need to excel this season. For a detailed list of what is included check out the sign up link below.

More Info - Register On-line

Marathon &
Half Marathon
Training
Program #2
Sat Long Runs Only
$150.00

Designed for those who cannot to commit to mid week training but want a weekend only program that includes essential long run support. This includes 28-32 weeks of our marathon/half marathon training program with weekly Saturday long runs only. Program #2 provides more than adequate coaching to get you to the finish line. For a detailed list of what is included check out the sign up link below.

More Info - Register On-line

Hill Training
10 Week Season
Summer 2008
$70.00

US Marathon Olympic Gold medalist, Frank Shorter, once said that hill training is "speed work in disguise" . In our opinion hill training is the missing link that most runners need to take their running to a whole new level. Mimicking hilly terrain during training physically and mentally prepares runners for what they may face on the race course and can help improve race times from the 5K to marathon distance and beyond. Hill training can be included in our marathon package #1 or purchased separately. For a more information on these Wed Summer workouts check out the sign up link below.

More Info - Register On-line

Speed/Track Training
10 Week Season
Fall 2008

$70.00

Do you have the need for speed? Who doesn't and honestly the only way you will run faster is to practice running faster in a controlled environment. Improved times with various interval distances on a 400 meter track improves turnover, form, power and can really help bring those race times down. Speed training can be included in our marathon package #1 or purchased separately. For a more information on these Wed Fall workouts check out the sign up link below.

More Info - Register On-line


In Flight Blog
Tune In & Tune Up

Coach Michael is finally breathing some much needed life into the In Flight Blog. Whether you train with us or not every runner world-wide is welcome here as Michael shares running and marathon training tips. He will also cover the Houston and International running and racing scene.

In Flight Running Blog


Metabolic Testing
RMR & VO2 Max
Starting May 2008
Call 713-523-2577
To Book Your Test
Whether you are looking to loose weight or increase peformance, metabolic testing can help you reach your goals. Our resting metabolic rate tests rates your metabolism and gives you a gauge of how many calories per day that you need to maintain or lose weight. Our VO2 - anaerobic threshold tests let you know your true heart rate zones to get the most out of your fat burning ability while you do your cardio workouts. Runners and cyclists can also take their sport and racing to the next level by getting heart rate zones to help with realistic heart rate training goals. Check out the links below for more info about both tests and call us at 713-523-2577 if you have questions about testing and how it can benefit your fitness goals.

More Info

Recommended Reading
Run Fast by Hal Higdon

Whether you are a beginner road racer or shooting for a new personal best, this book does a great job of breaking down training schedules and drills to run smarter and prepare for race day.

  More book reviews


 

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.

  • 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.

  • 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.

  • Marathon & Half Marathon Road Trips
    We will be offering two weekend racing road trips this year to the Niagara Falls International Marathon/Half Marathon on October 26th and the San Antonio Rock n Roll Marathon/Half Marathon on November 16th. Join Coach Michael this year in Niagara Falls and Coach Duval in San Antonio as we take the show on the road for some great out of town racing experiences.

  • 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

  1. 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.

  2. 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.

  3. Register In Person at One of Our Info Meetings
    Attend one of our meetings listed on our meetings page link above and sign up on the spot using a major credit card, check or cash. If you plan on attending please fill our our RSVP Questionnaire while visiting the meeting page.

  4. Register by Phone
    Call Us At 713-523-2577 - menu option 3 and we can easily take your credit card order over the phone.

  5. 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.

Michael Merlino, Owner, Head Coach
Email: michael@inflightrunning.com
Phone: 713.523.2577- menu option 3

Duval Ruiz, Owner, Head Coach
Email: duval@inflightrunning.com
Phone: 713.417.8919

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