Home | Coaches | Info Meetings | Register | Runner Questionnaire | FAQs | Press Releases | Advisory Board
  Blog | Videos | Articles | Races We Train For | Race of the Month Series | Where We Train | Houston Weather





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 July 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

 

In Flight Running
Houston's Run Coaching, Marathon & Half Marathon Training Program
About The Founders- Head Coaches
Registrations Accepted Through July 31st Or Until Our 250 Cap Is Reached - Click Here To Register

Your Head Coaches
Our unique 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 39 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.

Coach Michael Merlino
Certified Professional Fitness Trainer - ACE, Cooper Institute
Running & Marathon Coach
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. This year he is working on completing his next fitness certification with the National Strength and Conditioning Association (NSCA) so he can continue to help clients and In Flight runners with more advanced, research-based sports conditioning programs.

Michael trains clients and runners at his private Houston fitness studio, the Houston Downtown YMCA, Memorial Park and the running trails of 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 Accenture, Exxon Mobil and Chevron along with other Houston-based companies including Acergy Energy, Houston Police Officers Pension System (HPOPS) and local law firms. His web articles and re-printed locally published 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.

Coach Duval Ruiz
Running & Marathon Coach
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.