The Importance of TrainingWith A Run Coaching GroupKSBJ Audio Message From Coach Michael

On March 27th, coach Michael shared the following thoughts with KSBJ listeners on the the importance of training with a running group. If you plan on training for your first marathon or your 10th you dramatically increase your chances of reaching the finish line or running a new personal best if you train with a group that offers great coaching. Registration opens for the Houston Marathon & Half Marathon this Wednesday, April 1st so sign up for the race and then check out the benefits of training with Houston-based In Flight Running this year. You can securely register for our training group on-line. Take your running to new heights with In Flight Running. We are ready to coach you to the finish line!

Inaugural San Antonio Rock n Roll Marathon Unveils Race Course

The San Antonio Marathon & Half Marathon has been a best kept secret and one of our favorites over the past few years. It has been a pretty small race but that will change this year with Elite racing taking the reigns and converting it into one of their Rock n Roll theme races. Elite racing knows how to run a race and we expect huge things from San Antonio this year. So much that we will be recommending to our runners to blow off the Houston 25K marathon warm up race and head to the Alamo City for a nice pre Houston Marathon tune-up. The race course for the 1st running of the San Antonio Rock n Roll Marathon was unveiled this week. Check out the details and a pdf map here. Not sure what fall marathon or half marathon you want to run this fall? Think no more and sign up for San Antonio. A great race is sure to be waiting for you along with all of the Mexican food, cerveza and salsa dancing you can stomach afterwards. View the official race trailer video to the right of the race homepage , close our eyes and you can picture yourself running this race with the aroma of fajitas and cheese enchiladas in the air. Mmmmmm!!!! Torturous yes but only in Tejas. - Coach Michael

Jump Start YourMarathon & Half Marathon Training

Spring break has come and gone and for those who plan on running a marathon or half marathon this fall or winter it is not too early to get things into motion. In Flight Running starts our official group training program on May 31st for fall marathoners (New York, Chicago, DC Marine Corps, Niagara Falls, San Antonio Rock n Roll, Honolulu, Dallas etc.) and on June 28th for the Houston Marathon & Half Marathon. Between now and the start of the marathon training season there are a few things you need to do now to get in the marathon mindset, reduce your risk of injury and start building a solid running base. Here is quick list of things you need to do now:

Pick A Race & Register Today!
Take a look at the race calendar, pick a goal race or races and register! I mean put your money where your mouth and your legs are and plunk down your hard earned cash. Our favorite resource for races is marathonguide.com who lists marathons and half marathon in the US and Internationally in chronological order. Many popular races like Chicago are already reaching capacity. Others like New York and DC Marine Corps use a lottery system to determine who gets in. Registration for The Houston Marathon and Half Marathon opens on April 1st so mark your calendar & register. Houston increased their cap by 1,000 from 17,000 to 18,000 but we are predicting another sell out. Don't get shut out like some of our runners have in the past by waiting until the last minute to sign up.

Join In Flight Running or Another Training Group In Your Area
We would love to have you on board with In Flight this year if you are in the Greater Houston Area. If you are reading this from the other side of the country or the world then find a good group training program in your area. Training with a group is essential for first-timers. Group training gives you professional coaching, built in accountability and comaraderie with others who share your crazy goal of reaching the finish line.

Broadcast Your Goal to Everyone You Know!
If you are a first-timer, tell the whole world that you plan on running a marathon or half marathon. They may think you are crazy but the act of sharing your big goal will set your motivational gears into action.

Start Running Now!
Buy a new pair of running shoes and start running low-mileage, base-building runs of 2-3 miles, 3 to 4 times per week. If you are real rusty start building a base by alternating periods of walking and running until you can stomach running 2-3 miles without stopping. You should be able to comfortably run 3-5 miles continuosly before starting your official training season in May or June.

Build Strength & Power: Lift Weights
Now is the time to build overall strength by lifting weights and strengthening your core body (trunk muscles). Get at least 2, overall body workouts in each week using a 2 set routine of 12-17 reps per set to failure. Allow 2 days of recovery between weight training workouts. Don't make the mistake that most runners make and leave out the leg muscles. Getting your body and legs strong now will help fend off nagging injuries during your training as weekly mileage builds.

Visualize Victory: The Finish Line
Picture yourself crossing the finish line of your big race every day. This moment of glory will come to pass with hard work, perserverance and a hungry heart.

God Speed
Realize that your body was meant to do great things. God has given you an incredible machine to help you achieve greatness in your own life. Train hard...God Speed and we will see you at the finish line!

In Flight Teams Up With KSBJ RadioChallenges Listeners To Train For The Houston Marathon & Half Marathon

In Flight Running is thrilled to announce our new partnership with Christian Radio KSBJ 89.3 FM Houston. Coach Michael & Duval spent an hour on the air last night with on air afternoon personality Liz Jordan discussing running and marathon training. We congratulate Liz for finishing the Austin Half Marathon this past weekend (pic below with newly crowned marathoner, brother David) and have noticed that she has officially caught the "running bug". For those of you who are avid runners and road racers you know that undeniable feeling. She has the look in her eyes that says "what's next?", a marathon perhaps? Liz is on a mission to complete her first marathon and will be training with In Flight to help get her to the promised land, strolling across the finish line of the 2009 Houston Marathon next January 18th. But she doesn't want to go at it alone and is challenging KSBJ listeners and Houstonians to take the plunge and join her by training for the Houston Half Marathon or Marathon. Whether you are a first time half or full marathoner or a seasoned racing veteran, all are welcome to join us and share your training experiences. She has created a KSBJ Houston Marathon Team and and Blog to get things rolling. Coach Michael & Duval will be contributing to the Blog with training tips and joining Liz on air from time to time to give listeners added tips on running, fitness, nutrition and motivation. We hope you sign up with us for great training and run coaching from In Flight to prepare you for the race. If you don't choose us we highly recommend hooking up with another running club or coaching program in Houston. One thing for sure, long distance running is a definitely a team sport. With a big goal like a half marathon or marathon you need good coaching, accountablility, comaraderie and like the Beatles once sang "a little help from your friends". That will make more sense to those of you who join us and amaze yourself down the road when you cross the finish line on 01.18.09. Liz laid down the on air challenge yesterday. The question for you is...are you in?

In Flight Marathon & Half Marathon Training Returns In 2008!

After a one year hiatus, In Flight Running will kick things back into gear this year with marathon and half marathon training programs in 2008 to prepare runners for the Houston marathon and half marathon and other fall and winter marathons and half marathons. Training this year for fall marathons will start a month earlier than usual on Saturday May 31st. Houston marathon training will officially begin on Saturday June 28th but those training for Houston are welcome start training with the fall marathoners for a 4 week jumpstart at no extra charge. We are totally revamping our training program to give runners even more support on Saturday long runs and improve the training experience for runners of all skill levels. Stayed tuned in to this blog or check out our flagship website at www.inflightrunning.com for upcoming details. Run strong...God Speed. Coach Michael

Houston Area Running Coaches Needed

In Flight Running is gearing up for our 2006-07 Marathon and Half Marathon training season which starts on July 1, 2006. We plan on increasing the size of our program to 150 runners this year and plan on hiring some coaches to help support our runners on group training runs. So if you love to run, coach others and wouldn't mind getting paid to run we may have the part-time job for you. Other fringe benefits include:

1 - Free 2006-07 In Flight Membership

2 - Free entrance fee for the Houston Marathon/Half Marathon to run and coach on the race course

3 - Free admission to our social events (Houston Rockets Night, Houston Astros Night, Barbeque and Pasta Dinner)

4 - Free first aid and CPR certification classes with the Red Cross

5 - Free In Flight Running dry-fit T-shirt and tank

6 - Purchase running apparel, running gear, fitness equipment and nutritional supplements at wholesale cost (40 - 50% off retail)

You don't have to be a fast runner at all in fact our biggest need is for slow to medium-paced, experienced runners. Weekly time committment would be 4-5 hours with training runs taking place on Wednesday and Saturday morning at 6:00 am.

For more info e-mail Coach Michael at michael@inflightrunning.com or call us at 713-523-2577 - menu option 3. We will be conducting interviews during the month of June, 2006.

Run strong...God Speed

Koala Luke's 20K To Become Houston's Next Half Marathon?

I just found out last week from a pretty reliable source that Houston's 20K race may be getting a face lift and becoming a half marathon. The 20K for years has been a part of the Houston Marathon warm up series and in my opinion the best run race in town. The Houston Striders have made this a race that Houstonians can be proud of. It makes all the sense in the world to jack up the mileage from a 12.4 mile race to a half marathon distance of 13.1. This strategy should draw more out of town runners from around the country who are looking for a half marathon course to test their legs out on before tackling one of the major winter marathons. No word on whether the race will offer a half marathon relay but I would bet on it. Having a half marathon relay (similiar to the 20K relay they had last year) would be a perfect warmup race for those training for the Houston Half Marathon.

This change should put some heat on Houston Marathon officials to improve the quality of the Houston Marathon and Half Marathon. I can see many seasoned runners now training for the new Half Marathon in mid October and then passing on the Houston Marathon and signing up for another competing January race like Disney on January 7th, Phoenix on January 14th (same day as Houston) or Miami (my pick) on January 28th. All three of these races also offer half marathons this year which is an added bonus to all.

Sure the sign ups for the Houston Marathon & Half Marathon were at a record high last year but 2007 will be a key year as race officials will have to improve the quality of the race to keep the numbers up and prevent runners from defecting to other January races. The more I run races and the older I get the more I realize that running a race is all about "the experience" of a race. In other words quality usually wins out over quantity in the "long run". With a little fine-tuning and learning some lessons from some of the best managed races in the country like the Rock n Roll series (Elite Racing), I am confident that Houston can improve the Marathon and Half Marathon this year.

In Flight Running Marathon & Half Marathon Training Program Kicks Off July 1st

Thanks for stopping by. I will kick off my running Blog by announcing that registration is now open for 2006-07 Houston Marathon & Half Marathon Training Program. For more information go to our flagship website, InFlightRunning.com or check out one of our links to the right for more info.

I am looking forward to created a place and a space where runners of all skill levels are welcome as we discuss ways to improve your running. Whether you are a new runner or a seasoned running veteran you should find info and resources here to make you a better runner.

If there are certain running topics you would like to cover please click on "comments" next to any post and let me know. We will be adding this blog to live news feeds soon so you can read new posts from a news feed reader or major search engines like Google, Yahoo and MSN. Book mark us and check back frequently as we plan on filling up this blog with plenty of running posts to keep you informed and help "take your running to new heights" SM.

Run Strong...God Speed