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2010-11 Group
Training Programs
Securely sign up on-line for any of our group training programs or run coaching services.
On-line registration

Marathon - 1/2 Marathon
Weekend Program
Sat Long Run Support
Registration Open Thru Sep 30th
Season Runs Thru Feb 13, 2011
Cost: $160.00

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 an 8 month marathon or half marathon training program with weekly Saturday long run support. Our Weekend Warrior Program provides more than adequate coaching to get you to the finish line. For a detailed list of what is included or to register on-line check out the link below.

More Info - Register On-line

Marathon - 1/2 Marathon
"Essentials" Program
Sat Long Run Support
Wed Track & Hills
Registration Open Thru Sep 30th
Season Runs Thru Feb 13, 2011
Cost: $240.00

For runners that want more coaching support than just the Saturday long run. Our "Essentials" program includes 8 months of our marathon or half marathon training program with weekly Saturday long runs, a 12 week season of Wednesday hill workouts and a 12 week season of Wednesday speed/track workouts. All of the "Essential" running tools to take you to the next level. For a detailed list of what is included or to register on-line check out the link below.

More Info - Register On-line

Marathon - 1/2 Marathon
"Excel" Program
Sat Long Run Support
Mon Track & Hills
Wed Track & Hills
Registration Open Thru Sep 30th
Season Runs Thru Feb 13, 2011
Cost: $310.00

Our best value for those that can commit to a comprehensive running program. This includes 8 months of our marathon or half marathon training program with 24 weeks of both Monday and Wednesday hills and track/speed workouts. Everything you need to "excel" and maximize your training and racing performance. For a detailed list of what is included or to register on-line check out the link below.

More Info - Register On-line

"Essentials"
Interval Training
Wed Hills & Speed
Training Starts July 12th
Ends December 22nd
Registration Open Thru July 21st
Cost: $160.00

This program offers 24 weeks of Wednesday am or pm interval training workouts. The first 12 weeks are hill training workouts on Buffalo Bayou. The second 12 weeks are speed training workouts alternating between track work on the Lamar High School Track and speed play workouts on the outer trail at Memorial Park. Great for pure short distance road racers, triathletes or marathoners or half marathoners preparing for the Houston Marathon. This program can be purchased separately or is also included in our "Essentials" marathon & half marathon program. 12 weeks of hills or track can also be purchased separately (scroll down for those options). For a detailed list of what is included or to register on-line check out the link below.

More Info - Register On-line

Hill Interval Training
 12 Weeks - $85
Summer or Fall Season

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. This program can be purchased separately or is included in our "Essentials" or "Excel" marathon & half marathon program. For a detailed list of what is included or to register on-line check out the link below.

More Info - Register On-line

Speed Interval Training
 12 Weeks - $85
Summer or Fall Season

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. This program can be purchased separately or is included in our "Essentials" or "Excel" marathon & half marathon program. For a detailed list of what is included or to register on-line check out the 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
Call 713-523-2577
To Book Your Testing
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 or to book your test on-line. 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

 

In Flight Running
Houston Run Coaching, Road Racing, Marathon & Half Marathon Training Programs
Our Run Coaching Team

Registration Now Open For Our 2010-11 Marathon & Half Marathon Program.
New Members Will Continue To Be Accepted Through August 31st or Until 350 Cap Is Reached

Our Running Coaches
Our unique and diverse set of experience and personable approach to the sport of running
allows our runners to get the most out of their training & their racing

In Flight Running is owned and operated by Personal Fitness Trainer, Michael Merlino and Running Coach & Massage Therapist, Duval Ruiz. Michael and Duval have a combined 41 years experience in fitness training, exercise phsysiology, 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 here in Houston for the Honolulu and Dublin Ireland Marathons.

Coach Michael and Duval have a true passion for running and teaching others how to be better runners. They walk (run) and talk the sport of running everyday and keep well connected with the local Houston grass roots running scene. They are both very personable and professional and make sure In Flight Running Programs are designed in ways that maximize the coaching experience for every runner. Equal attention is given to runners of all skill levels with goal number one always being improving every athlete's running while reducing the risk of injury.

Michael Merlino
Head Coach, Founder
Certified Professional Fitness Trainer - ACE, Cooper Institute
Running & Marathon Coach
Outdoor Bootcamp Instructor
Wellness Consultant, Speaker & Writer

 Prior to becoming a fitness trainer and running coach, Michael worked as an employee benefits counselor for The Baylor College of Medicine, employee benefits manager for Houston Lighting & Power (now Reliant/Centerpoint Energy) and an HR/Benefits consultant to the South Texas Nuclear Power Plant in Bay City, Texas. After spending 10 years in corporate Human Resources, Michael traded his business suit in for warmups and running shorts and became a certified professional fitness trainer and running coach. He has been in the fitness industry training clients and runners since 1997. In 2000 he started formally coaching runners with the Arthritis Foundation's Arthritis Foundation Houston Chapter's marathon training program and fund raising effort, Joints In Motion. After coaching with that program for 2 years he teamed up with Marathon Coach, Duval Ruiz, to create In Flight Running. Michael is certified with the American Council on Exercise (ACE) and the Cooper Institute for Aerobics Reseach.

Michael trains clients and runners at his private Houston fitness studio, the Houston Downtown YMCA, Memorial Park and the running trails of Memorial Park and Buffalo Bayou. He loves long distance running and coaching others on improving their lives with fitness, running and proper nutrition. He owns and operates Merlino Fitness and co-owns In Flight Running. Michael is also a fitness and wellness consultant, speaker, writer and blogger. He has presented fitness and wellness programs to work groups within fortune 500 companies including, Accenture, Exxon Mobil and Chevron along with other Houston-based companies including Acergy Energy, The Houston Police Officers Pension System (HPOPS) and local law firms. His published and web articles can be found at MerlinoFitness.com. Michael's discussion Blogs include Fitness Latte which covers general fitness and nutrition issues and his running blog, In Flight Running, which offers running tips and cover the local and national running scene.

Michael resides in Houston, Texas with his wife Christina and son Maximos.

Duval Ruiz
Head Coach, Founder
Running & Marathon Coach
Licensed Massage Therapist

Duval is a running coach and massage therapist 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 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. He started formally coaching runners in 1998 with the Arthritis Foundation Houston Chapter's marathon training program and fund raising effort, Joints In Motion. After coaching with that program for 4 years he teamed up with Michael Merlino to create In Flight Running. Duval has recently become a massage therapist which is an obvious benefit to our running group.

He resides in Houston Texas with his son Armani and daugher Sierra.