In Flight Running

Cold Weather Running TipsIt's All About The Gear

2009-12-04T11:50:00.019-06:00

Never thought I would be writing an article on cold weather running in Houston but here it goes. I am a native of Buffalo, New York though so I am more than qualified for this assignment. Nothing like today's rare Houston snowfall to spur this on. For those of you reading this in northern states you can start holding back your laughter now.

Houstonians pray for cool or cold temps when we race but we rarely get a chance to train or race in sub freezing weather. With the proper gear and preparation even a cold weather run can be rewarding. I have had some of my best running memories running in the cold and it does wonders for pacing because you really don't want to stop much. So here is a rundown of a few tips that should make that next cold weather run more comfy.

It's All About The Gear
Dress for the occasion and even a long distance cold run can be comfortable. The secret here is staying warm and layering clothing so if you heat up or the temps increase you can easily peel layers of clothing off. Many running jackets have ventilation built into the back so heat escapes. Just leaving your jacket or vest on and unzipping it a bit can help dissipate heat on the fly. Whatever you do avoid any type of cotton clothing and stick to micro-fiber, moisture wicking materials. Here is a quick shopping list of clothing and accessories you may want to invest in for those rare Houston cold runs. You may not use them much but it sure helps having them in the closet when you need them. I would recommend going to your local running store specialist like Fleet Feet Sports. Running stores clerks have much more running knowledge to share with you than sporting goods stores and carry gear that is runner specific. If you are starting to look like a superhero after you put this stuff on you are doing a good job.

Cold Running Gear Essentials

Skull cap or head band - There are some great new lightweight skull caps out by Nike, Brooks and other shoe companies to keep those ears from freezing.
Gloves - along with keeping ears warm keeping your hands warm is essential. Pick a glove that fits comfortably especially since you will be wearing it for a while during a long run. Many new gloves now have small pouches built in to stash your car key, a gel or money to buy snacks along your route. A new model by Brooks called the Vapor Dry 2 is Ipod friendly with a thumb that opens up to make it easier to adjust your Ipod controls
Tights or Running Pants - Yes real men do wear tights. You would too if it was 20 degrees outside. Tights keep the leg muscles warm, compressed and can minimize cramping and injuries when it is cold out. If you aren't into tights most running companies also have a line of running pants. These are usually looser fitting and lightweight.
Moisture Wicking Undergarments, Long Sleeve Ts & Tights - A tigher fitting moisture wicking under garment like those made by Under Armour are great. Slap on a long sleeve dry fit on top of that for added layering. Long sleeves with a short turtle neck are great too to keep out the wind
Socks - Once again make sure they are not cotton. There are some great wool blend socks by DeFeet which are thin but very warm on the feet. You can also find "high top" versions of some running socks so they cover the skin up to the bottom of your pants or tights. As long as you keep moving you would be amazed how much the feet stay warm.
Jackets & Vests - There are tons of great jackets and vests to meet your needs. Most jackets have some type of ventilation and are either water proof or water resistant. When it dips into the 20s and 30s I like wearing a vest over a dry fit T or tights so my arms are not as restricting in movement.
Arm & Leg Compression Sleeves - One of the hottest new trends in running are compression sleeves. Most assume that this are only for cold weather running but many runners use them in warmer temps also. These were first made famous by elite UK runner Paula Radcliffe. These are not just trendy additions to the runnign scenes but help compress muscles, aid with heating muscles up and improving blood flow. Check out the line of great compression products by Zensah at your local running store available in tons of great colors and styles.

Body Comfort Aids

Nip Guards - For the males Nip Guards are a must to prevent nipple chapping or bleeding. Sold in a 10 pair tube, Nip Guards stick on your nipples to avoid nipple friction. I sell them on my website at this link.
Bodyglide Lubricant -This is our top pick for chaffing prevention. Body Glide is a non petroleum based lubricant that you apply like a roll on deoderant. Apply it right on the skin where you usually have added friction like inner thighs, where clothing elastic meets skin etc. I highly recommend coating your feet with Bodyglide before putting your socks on no matter what the weather is like. Make sure you apply some between your toes as well. This will prevent blistering an rubbing especially if your feet get wet during a training run or race.
Vaseline & Lip Balm - To protect the face from cold and wind apply some Vaseline to exposed areas. I also like Vaseline's lip balm in a tube to apple to lips to prevent chapping and cracking.

Get Into The Marathon MindsetTips For Those Final Long Runs

2009-11-19T20:39:00.032-06:00

Here in Houston we are just 10 weeks away from our Hometown Marathon on January 17th, 2010. Our group has already trained for 25 weeks but for those that have survived this far, execution and consistency are the keys to getting to the start line and having a great race. With that in mind here are some final tips to refine and get the most out of your weekly long run. These tips would work for anyone who is training for a marathon or half marathon, especially those who are about 2 months away from their goal race.

Take A Hot Shower Before Your Long Run
Allow enough time in the morning to jump in the shower and rinse off with a nice hot shower. This helps loosen and wake up your muscles before you ask them to perform.

Treat Each Long Run Like A Simulated Marathon or Half Marathon
These final weeks are your final chances to practice what you will do on marathon day. How you perform on race day has as much to do with the small things as it does all of the physical training. Go to bed early and lay out your clothes the night before. Get up at the same time you would for the marathon. Practice eating a pre race breakfast. You get the picture here.

If You Are Going To Try New Things Now Is The Time
If you have not experimented enough with what carb snack works best for you during a long run do it now! Don't wait til race day. Go to your local running store and buy a selection of things to try out over the final weeks and stick with what works and feels best with your system.

Is It Time For Some New Shoes?
If you have logged more than 300 miles on your running shoes they may be spent. Another sign that your shoes are on their last legs are experiencing knee or heel pain that you have not had before. This is a sign that the cushioning in your shoes has worn down. I like buying a pair of shoes 9 -12 weeks before my race so I have some fresh shoes to tackle my longest long run in the 18 - 22 mile range. Then I would buy a second pair to break in a 1-2 weeks before your race as your official race pair. When you finish your race you will have 2 pairs to alternate in the off season when your mileage goes down which will make both pairs last longer.

Don't Mess Around At Fluid Stops - Keep Moving Forward
Get more serious about keeping your body moving forward during long runs. Do not spend too much time standing around our chatting at fluid stops with your training partners. Stop, take down your fluids and move on even if you are walking first before you get back into your stride.

Are You Running Your Long Run Slow Enough?
I know this sounds like a stupid question but I spend 80% of my time on long runs reminding people to run relaxed and SLOW. Long runs are meant to build endurance and should not be run in oxygen debt. Running long runs too fast literally trains your body to slam into a wall on race day. Run slow and controlled on long runs and you train your body to use fat more efficiently as a fuel source. That is a good thing on race day and if you play your cards right and consistanly run slower on these endurance runs you may drop a few pounds of fat before race day. Just reminder that your body cannot utilize fat as a fuel source in the abscence of oxygen. If you can't hold a conversation with your fellow runners drop them and run with a slower pack.

Are You Training At Your Pace Or Somone Else's?
This goes hand in hand with my point above but at this stage in the game if you have done the training and some racing you should know your pace. If you are consistently running with someone who is way off your pace (too fast or too slow) you could be setting yourself up for failure on race day. Know your pace, practice your pace and execute your pace on race day. Don't run someone else pace or race for that matter.

Become A Morning Runner Over The Next Few Weeks
Last time I checked most marathons, with the exception of Boston, are run early in the day. So if you are doing your long runs our even your shorter mid week runs in the pm you may want to shift them to the am. This will get your body used to performing in the morning when your race will be run. Also the best time to run is right after your body has been horizontal all night because important muscles like the calves are not yet fatigued from everyday activities. Most will find that their bodies will perform much better in the am. Of course caffeine always helps.

Add Some Terrain To Your Training Runs
In H-town we are lacking in the hills department. When you get a chance mix in some mid week rolling hill workouts by shifting your workouts from the flat Memorial Park loop to the trails of Allen Parkway. Freelance and add your own hills by randomly running off trail on grassy surfaces where it is safe to do so. You will be amazed how this will improve your pacing.

Ladies - Stick With Flats & Please No Pedicures!
Every year we have a running foot catastrophe when I get a report of one of our female runners whose foot is riddled with blisters following a pedicure. A pedicure will strip all of the foot calus you build up from solid training. Get used to it ladies your feet will not be as pretty if you become a long distance runner. Save the pedicure for after the big race. Other than that minimize the use of high heels and wear flats every chance you get!

Minimize Extracurriculum Sports
If you plan on finishing a marathon and doing well that must be your primary sport. Minimize playing other sports, pick up games etc because with all of the running you are doing this increases your risk of injury dramatically. Save the tennis, pick up basketball games etc. for after race day. No one wants and ankle sprain just weeks away from race day.

Book A Massage!
If you have not figured it out yet every distance runner should find a massage therapist. The mileage will take its toll on anyone and you want to work out the kinks, sore spots and problem areas during your training season before they become larger problems. Stick with a set weekly, monthly massage schedule you can afford. Also book your pre or post marathon massage now before you therapist gets booked up.

Fine Tune Your Training With Metabolic & VO2 Max Testing
If you really want some good data on heart rate and pacing book a metabolic test. There are two major types of testing. A RMR or Resting Metabolic Rate determines metabolism level and how may calories per day you need to fuel your life, workouts and weight goals. The Anearobic Threshold (AT) and VO2 Max test is performed on a treadmill and deteremines heart rate at which your body becomes anearobic or lacks adequate oxygen to perform well. Determining your true heart rate zones allow you to run a pace that will not get you in trouble or hit the wall.

Get Ready To Be Inspired"The Spirit Of The Marathon" Movie Explains The Madness & ExcitementThat Is The Marathon

2009-08-06T20:55:00.032-05:00

One Inspiring Movie That Will Stir Your Soul Thanks to one of last year's In Flight runner, Julie Vu, my soul was stirred by the sport of running once again this morning as she shared something on FaceBook which I had forgotten about. I hit the link to view this movie for free on Hulu.com this morning thinking I would just check out a few minutes. One hour and 42 minutes later the credits were rolling and I was feeling all tingley inside.This 2007 movie, "Spirit of the Marathon", chronicles the story of 2 elite marathoners and 5 ordinary people on their journey to the finish line of the 2006 Chicago Marathon. The movie captures the training leading up to the marathon and marathon day for world class runners American Deena Castor and Kenyan Daniel Njenga and 5 Chicago residents who accept this challenge head on. This documentary is full of interviews of marathon legends and pioneers like Frank Shorter, Paula Radcliffe and Bill Rodgers who breathe life into an event that is now run by over one million Americans each year. The movie also does a great job of explaining the history of the marathon and how it has evolved into one of the most popular athletic events in the world. "Spirit of the Marathon" will knock your socks off and get you out the door for your next training run with a quicker step in your stride. We all start this marathon journey for our own reason and the movie illustrates this in a big way. As a marathon coach I have seen this story unfold many times over as average runners train their hearts out, go the distance and accomplish what they thought was not possible. As I was watching this movie the faces of the hundreds I have coached and trained over the years flashed through my memory, especially those who thought this marathon was not a big deal until they crossed the finish line in tears. Every minute of this movie reminded me why I love coaching runners and how 26.2 or 13.1 are concrete numbers that change people's lives. It reminded me why we all sacrifice sleep, time away from our families and other things in life to rise before the sun and knock down the needed miles. There is no other experience in the world that comes close to finishing a marathon or half marathon whether it is your first or your 20th. This movie gives the marathon the respect it truly deserves and captures all of the human drama and emotion behind it. Watch this if this is your first marathon. Watch this if it is you 10th. Watch this if you want to be inspired and see the glory that lies ahead if you stick to the training and make the sacrifices along the way. Watch this if you are starting to feel like you want to throw in the towel. Just watch it OK? If running is in your blood I know you will love it. Hit the link above to view it for free at Hulu.com. You will be glad you did.

More 5K Fine Tuning Tips

2009-07-03T10:08:00.023-05:00

I love running and coaching runners but honestly one of my least favorite things is running short distance races like 5Ks. Why? Because they are painful, don't give you too much room for error and are over in the blink of an eye compared to a marathon. I know it sounds crazy but give me a half marathon or marathon to run any day. Longer races allow you much more opportunities to screw up but make the necessary adjustments along the way to redeem yourself in the end.

But you have to crawl before you walk, walk before you run and run 5Ks before you tackle marathons and half marathons. As a running coach I believe that racing is essential for building better runners. In a previous post I offered up some tips on Getting The Most Out Of Your Next 5K. After running a 5K the weekend after I wrote that post I realized I forgot a few things as I was rewinding how the race played out in my head. So here are a few more tips to help you reach that next PR. And remember, every race is a learning experience. So review your race in your head and set your mind on what you need to do the next time you hit the streets.

More 5K Fine Tuning Tips Everyone wants to run faster or destroy that old 5K time. Here are a few more tips that may help you get a new PR (personal record) at your next race:

Invest In Some Racing Shoes - They Make A Difference! I have raced for years and never tried running in racing shoes until my last 5K on July 4th. Racing shoes, sometimes called racing flats, are light weight running shoes with very little cushioning. These babies are built for speed and short distance racing and most shoe manufacturers carry a few models. Go to a running specialty store like Fleet Feet to find them as most sporting goods stores don't carry them. They are a little pricey with most selling for $100 plus retail but well worth it. Only use them for race days and you will get your money's worth. I highly recommend my racing shoe, the Brooks Racet ST 4.

Pull Back The Reigns & Smooth Your Pacing Out One thing we try to instill in our runners is being very aware of their pacing whether it is a trying run or it really counts on the race course. We don't coach negative splits (running the second half of a training run or race faster than the first). For beginner runners negative splits are a great way to blow up before you hit the finish line. If you can become a human stop watch as a runner and internally know your pace you will go far. Set a pace goal in your mind and try to nail it for miles 1 and 2. If you feel good, somewhat controlled breathing then build pace during mile 3. If your tank still has gas in it gun it at the end and take out a few runners ahead of you.

Did You Go Out Too Fast Or Too Slow The Last Time? As I mentioned above most people let adrenalin sabotage their running by running way too fast out of the blocks. Take a look at your pacing from the last race, have a realistic goal and try to start with goal pace. If you had a lot left after the last race you may want to go out a little more agressive and see if you can hold it

Communicate With & Thank Water Station Volunteers Your water stop strategy can be just as important as your pacing strategy regardless of the race distance. Many times the race brocure will not tell you how many water stops are available and when they are available. So before you pass up fluids at the first water stop always ask a volunteer what is ahead. That may be your only chance to take down fluids so you don't want to pass it up if it is the only water stop. Also always thank volunteers for coming out and helping. With volunteers most of us would be toast during a 5K race.

Adjust For The Weather - It Will Affect Performance Big Time If the weather is extremely hot, extremely cold or extremely windy don't expect a PR. Your pace may suffer and you have to bring down pacing to adjust or extreme weather will beat you in the end. On hot days which we have more of in Houston runners should make a point of hydrating as soon as they get up out of bed. Also if it is hot take down water at least once. Slower runners who are on the course longer should probably take down water every chance they get. A cup of water poured over your head in hot weather may also be good idea.

Use The 30 Second Countdown When Things Get Rough I learned this great tip from my run coaching business partner, Duval Ruiz, years ago and it still works like a charm. When the race gets tough and you have to press on break up the race in 30 second chunks but counting in 30 second intervals in your head. Count one one thousand, two one thousand, etc. until you hit 30. Then reset and count out another set of 30. You will be amazed how this will take your mind off the race or the pain you are enduring at the end. This is a great tool to keep moving forward when you would normally slow down or throw in the towel.

Now go out there and bust it! Hope your next race is a personal best.

For Those About To RockDallas Adds Rock n Roll HalfMy Rock n Roll Marathon Memories

2009-06-09T10:52:00.039-05:00

Just when you thought the addition of last year's inagural San Antonio Rock n Roll Marathon & Half Marathon was enough to jumpstart your engine here comes Big D with a Rock n Roll race of their own. Competitor Group, organizers of the Rock ‘n’ Roll Marathon Series, and the Dallas White Rock Marathon have announced a multi-year partnership agreement to host an annual spring half marathon. The Rock ‘n’ Roll Dallas Half Marathon is set for Sunday, March 14, 2010 and is expected to draw between 12,000 and 15,000 runners. Click here for the full press release. Registra tion will soon be accepted on-line for the latest Rock n Roll offering while Houstonians continue to impatiently wait for registration to open on July 17th for our local Houston Marathon & Half Marathon. I love our local race but am kinda jealous that the other two Texas cities beat us to the Rock n Roll punch. If you have ever run a Rock n Roll race you know what a great experience it can be. If you have not run one I highly recommend it. You won't be disappointed.

My Rock n Roll Marathon Memories
I have run two Rock n Roll races. My first was a road trip I put together for a dozen or so friends which landed us at the June 2001 San Diego Rock n Roll Marathon. On September 2, 2001 after I ran the inaugural Virginia Beach Rock n Roll Marathon I was thrilled to have the chance to meet 1972 USA Olympic Gold medalist Frank Shorter. Frank was the last American to win a gold medal in the Olympics during the Munich games with a time of 2:10:30. I had traveled to Virginia Beach with a training partner of mine, Rusty Krause, who worked for Conoco during the 90s when Frank was brought to Houston annually as master of ceremonies for the Houston Conoco Rodeo Run 10K . This connection landed us in front of the swimming pool after our post race buffet talking to Shorter. He had just finished a run on the board walk and was thrilled to be running after completing a successful back surgery. At the time, Mr. Shorter was heavily involved with Elite Racing and shared his vision of a Rock n Roll race in every state in the country. Not a reality yet but with the addition of the new Dallas Rock n Roll Half they are off to a great start with a total of 11 Rock n Roll races in 9 States.

Along with the long distance running scene our conversation turned towards training techniques that Frank used in the 60s and 70s, the recent Kenyan dominance in long distance running and the problem posed by drug doping in pro sports. Frank's shared his passion for helping to create stricter and more standardized drug testing at every level of amatuer, pro and Olympic sports. That was one pool side running chat I will never forget and the once in a lifetime opportunity to meet a running legend. Before he left Frank kindly gave us his back stage laminants to the after race concert with the Counting Crows. We successfully scammed our way backstage, shares some drinks with the top few Kenyan runners (pictured above) and wormed our way to the first few rows of the concert. Rock, running, racing and meeting an Olympic legend made that summer of 2001 one of the best ever! Rock On!

In Flight & KSBJ Announce Contest Winners

2009-06-09T10:19:00.019-05:00

Over the past couple of weeks In Flight Running and KSBJ 89.3 FM Houston partnered up and offered 5 complete training packages. Contestants submitted a short essay on why they deserved free training to prepare for a marathon or half marathon. After sorting through tons of entries we narrowed it down to 5 lucky listeners. Congratulations go out to our winners Amber Raley, Courtney LaFon, Eden Rule, Keith Otto and Kelly Crutchfield.

Each winner will recieve a free 35 week group run coaching package from In Flight Running, $100 gift card from Fleet Feet Houston and a moisture transfer running shirt from Brooks shoes.

These gutsy winners now embark on their journey to the finish line (no pressure). For more info on our winners check out the KSBJ Marathon Team Blog. We will be updating you on their progress on the KSBJ Marathon Team Blog and In Flight Running Blog throughout our 2009-10 training season.

Thanks to KSBJ 89.3 Houston Christian Radio, Fleet Feet Houston running stores and Brooks shoes for one great contest and the beginning of another great season of running in Houston.

Get The Most Out Of Your Next 5K Race

2009-06-03T16:17:00.032-05:00

Marathon season is upon us with our group marathon coaching program, In Flight Running, kicking off our season last Saturday, May 30th. One thing we really focus on when coaching road racers, half marathoners and marathoners is racing. So much in fact that we almost require our runners to get out and race about once a month gradually racing longer distances as their marathon or half marathon goal race approaches. After all the end result of 35 weeks of training with our group culminates in running the Houston Marathon, Houston Half Marathon or another major fall or winter race. Learn how to race the shorter race distances during your training season and you will perform so much better when it really counts for that big goal race.

Racing Tips To Put Into Play
Below are some racing tips to put into action to get a quicker time and have a much better race experience. Whether your next race will be your 1st or 100th, one thing we have found is that every time you run one you learn something new. Just go out and race and stay loose and see what you can do (no pressure really).

Start Slow ... Build Into Your Pace...Finish Fast
Your 5K pace should be about 10-20% faster pace per mile than your weekly long run pace(assuming you are running your long run slow enough). So instead of running in 1st gear like you do during a long run the race should be run in 3rd-4th gear. For those of you who are not sure what pace you can hold we recommend going out with a comfortable pace for mile 1, build into your target pace for mile 2 and determine at that point if possible you can push yourself during the final 1.1 miles. If you have some fuel left in the tank kick it towards the end.

Anticipate Course Turns
Read the race website, brochure or race packet info so you are familiar with race course turns. Anticipate every turn on the course and position yourself ahead of time in the inside lane in the direction you are turning. This insures that you are not running more course distance than necessary and helps you avoid traffic along turns on the course.

Avoid Running On Crowned Part of the Street
Avoid running on the banked edges of the street as much as possible or risk tripping on street debris or causing tightness or injury to the ankles, hips and calfs. Normally you want to stay in the middle of the course except when you anticipate a turn, then shift over to the side until you make your turn and then return back to the middle of the course. Stay on the flats whenever possible.

Minimize Lateral Movement
The shortest distance between point A and point B is a straight line and this is no different when running a race course. Run in the center of the course in a straight line as much as you can. Don not zig zag around other runners too often or you will waste valuable energy and add net mileage to your race. Save lateral or side to side movements for real important stuff like heading towards porta cans, water stations, course turns or a friend or relative in need of a high five.

Taking Down Water During the Course
Unless you plan on winning the race we recommend that you take some water down before the race and hit at least one water stop during the race. A 5K is a very short distance race at 3.1 miles so most runners will only need water somewhere in the middle of the course. When it is real hot you may find yourself taking down more fluids more often. After the race take down some water and an electrolyte like Gatorade. Many races have a free sports drink available after the race or offer free juices and snack to help you recovery.

Use the 2/1, 3/1, 4/1 or 5/1 Rule If Needed
If you are a beginner runner or go out too fast and are running out of gas in the middle or end of the race use a 2/1, 3/1, 4/1 or 5/1 routine. This is when you run for 2-5 minutes at a time with a 1 minute brisk recovery walk or jog in between sets of running. This will not totally kill your time and allow you to keep moving so you can finish strong and gracefully.

Smile Whenever Possible!
Especially as you approach the finish. Some 5K races will snap photos of you during the race. Even if you feel terrible you can never go wrong with smiling. For you running newbies this racing thing will get easier down the road. Trust me! :<)

Celebrate Every Finish Line Victory
Crossing the finish line of every race is a big deal and a chance to practice your Marathon or Half Marathon victory dance. Think about all of the poor soles who are still sleeping in while you are a sweaty mess running a race at sunrise. Savour your finish line moment every time and thank God for it as many are not physically able to do what you just accomplished.

Hang Around Afterwards & Have Fun!
Many races offer free food, beverages and sometimes beer if you can believe it. So cool off, get something to drink and eat, hang out, get to know your fellow runners and stick around for the awards ceremony.

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

2008-03-29T12:20:00.008-05:00

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

2008-03-28T13:32:00.009-05:00

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

2008-03-26T19:35:00.030-05:00

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

2008-02-20T10:04:00.009-06:00

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!

2008-02-18T23:38:00.001-06:00

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

2006-05-20T13:28:00.000-05:00

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?

2006-05-20T10:34:00.000-05:00

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

2006-05-20T07:10:00.000-05:00

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