MCFIT LIVE: The MISA-CCINO & Run Tips with Stride Co-Founder, Misa Dugally
Today on MC FIT LIVE I chatted with Misa Dugally, Mom, Run Coach and Co-Founder of the Stride Treadmill Studio. To kick things off, I made one of her favorite smoothies- a healthier version of a frappaccino that I renamed the MISA-CCINO. To view the entire broadcast, please go to my IG page @michele_canon_fit
This smoothie is made with cold brew coffee. Cold Brew is different than regular coffee because it is steeped in cold water instead of hot. The result is a less bitter, less acidic tasting coffee. This is an energizing, mood boosting coffee. If you have it for breakfast or before your workout, omit the date. Because we don’t want the blood sugar spike early in the morning!
THE MISA-CCINO SMOOTHIE
Ingredients
1/2 C almond milk (unsweetened)
1/2 C organic cold brew coffee
1 small pitted date
1/4 avocado
1 TBSP organic chia seeds
1 Scoop Warrior Blend Chocolate Raw protein by Sunwarrior
1 Tsp Cacao Nibs by Navitas (for topping)
Nutrition Totals
Calories 351 / Carbs 36g / Protein 22g / Fat 17g / Sugar 17.2g/ Fiber 15.7g
Q&A w Misa Dugally, @misadugally, Co-Founder of Stride Treadmill Studios, @stride_pasadena, @runwithstride
Q: How do you progress from 5k to 10k to half marathon?
A: To add mileage, it is about extending the conditioning in your body. It is helpful to follow a training plan. If you run 3x per week, then add another day and add a little more mileage on the additional day. On that day, add either 10 minutes or 1/4 mile. You can get from 5k to 10k in 4 weeks. Don’t focus on speed, just work on getting the muscles conditioned for endurance.
Q: Is it ok to run every day?
A: Most experts would say ‘no’ you don’t need to run every day. Plan for 1-2 days per week of recovery to make sure your muscles, tissues, tendons ligaments get the right amount downtime to get strong and grow. However, if you don’t feel pain, 10-15 min per day does have benefits. Once you get up to 4-6 hours per week, the benefits diminish. Check in with your body. Misa runs 5x per week, she does it for fitness but also for mental clarity. If you feel the need to get out every day, running 10-15 minutes on a recovery day is fine. If you are running 7-10miles a day, you need more recovery.
Q: What are some tips for getting faster in a sustainable way that doesn’t hurt your body?
A: To get faster speed work is extremely important. Going to a track or using a treadmill helps. Tempo running, which is running at race pace for a couple of miles and then alternating with a slower pace is another great way to train. Developing speed takes time because it is about conditioning and converting our muscles from slow to fast twitch. Genetics plays a role because some people are born with more, however it is possible to convert slow twitch to fast twitch muscles. Plyo work is a really effective way to do this as well (squat jumps, lunge jumps, explosive training). Misa recommends online training plans by Hal Higdon, you can download his training app here.
