10km running challenge Week 3

Week 2's performance? Two thumbs up! I am very proud of myself actually.

Ended up running 5 days, and power walking only one. I hung around the 4km zone most runs until Saturday I decided to run with a duration goal as opposed to distance. I set my goal for 45mins which to my suprise got me to 6.8km! I would not have thought I was ready for a 6km run last week but apparently I was! So I tried again this morning with the 45min goal and reached 7.3km (yesterday I was stopped mid-run by some elderly women for a chat about where I came from and why I was in Japan haha).

So I can officially announce that 4km is my new 'Short Run' hehe yay!


Recovering this morning after the 7km



Week 3's (rough) running outline

Mon- Rest day

Tue- am Power walk (40min) or short run (4km)

       - pm 30DayShredL2/own strength

Wed-  Run 6km, abs and stretch

Thur- 45 min run (7km?), stairs

Fri-    Power walk (40min), 30DayShredL2/own strength

Sat-   Run 6km, abs and stretch

Sun- Long run (8km!?!), Big stretch.

Four weeks left until the big day:)

Flourless, sugarless banana muffins!!

Last week I could feel a weak moment with snacking approaching so quickly ran into the kitchen and tried to pull something satisfying and healthy together. This is what came out of that:

GUILT FREE Banana Oatmeal Muffins

This was the product of an emergency moment so no time to source a recipe or even work out exact measurements. I set out expecting to be eating mushy banana porridge by the end of this. But miraculously it worked.

What I found in the kitchen:

• About a cup of steel cut oats
• Half a cup of LSA meal (linseed, sunflower and almond)
• Tblsp of chia seeds
• Tsp baking powder (assumed this was needed..even though I had no flour to make rise :p)
• An egg white or two in a dash of milk
• Cup of mashed banana
• Cinnamon
• Squirt of Australian Capilano honey (the best!)

  
I just combined the above ingredients until the batter looked like the consistency of something I would normally spoon into a muffin tray. I had the oven preheated to 180deg (356degF) and they took less than 20 mins to rise and produce a clean fork when tested.

I was expecting to need to eat this with a little honey or jam as it has no sugar in it. But no, the mashed banana and capilano honey gave it all the beautiful sweetness it needed.

I ate one on the spot and threw the rest in the freezer before I could get to them. Took one to uni this week and it had defrosted by morning tea time, and had retained its moisture and flavour! The LSA and banana kept me full, while the Chia would have provided the much needed energy for the 90min kanji class that followed.

Hope if you give this a go it works for you too! Just get creative and give it a shot. What’s the worst that could happen? You end up enjoying some delicious banana porridgy thing instead :p

Mindfulness and homesickness

The last two days I have felt pretty down. The days have started great as I love mornings, my new morning run routine and of course breakfast! Then as I don't have class on Wed and Thurs I spend up until lunch time trying to study Japanese. Soon after starting however I quickly feel overwhelmed by how much I don't know, and by noon am depressed and exhausted by the mental energy and persistance it requires to get through a few pages of text book questions. This had led me to over eat at lunch, feel horrible and unable to face the study desk once more, sleep all afternoon (I am not usually a day time sleeper!).

I then remembered this afternoon the link mum sent me for a seven week free streaming video event series on The Compassionate Brain. Basically, every week 60min long interviews of leading professors in pyschology and neuroscience are shared online. The interview content covers topics such as how our thoughts, feelings and meditation practices can create real changes in our brains, balancing compassion and assertiveness, cultivating forgiveness for others and self etc etc. It is all backed by scientific research so is pretty exciting I think.

To check it out for yourself go to http://live.soundstrue.com/compassionatebrain/ All it requires is an email address to register.  (I haven't gotten any junk mail from them since registering last week).

Today's lecture was with Dr. Dan Siegel on Mindfulness, a practise I think could be useful to me for anxiety, stress, attitude towards food and eating etc. Anyway, it led me to his website where I stumbled across this great resource called "The Healthy Mind Platter".   Basically it outlines the seven daily essentail activities for optimimal brain matter and well being:D Who wouldn't want some more of that right? I'd like to take the chance to use this space to record how I incorporate these activities into my daily life.

Focus time - JLPT study, childrens english class, uni class work

Play time - Enjoying a midday drama, cooking, flicking through favourite blogs and pinterest

Connecting time - talking to people at uni, chatting with host mother with a cup of tea, or phonecall

Physical time - running, strength training, stretching

Time in - a 10-20 min meditation/self awareness activity each morning or night oron train to uni

Down time - cup of tea in bed, completely relax while on the 50 min train

Sleep time- sleep!

I hope to use ideas from this interview series and strategies like "The Healthy Mind Platter" to keep negative energy and homesickness at bay. Only a month til Scott visits and then another two months after than until I'm back in Australia.



1. Focus time

10km running challenge Week2

 So I've just penciled in my plans for this week of running. Tried to balance it out with different levels of cardio with the aim of getting through the endurance run on Sunday. I love pre breakfast walks so have kept them in this week, as opposed to last week which were runs every morning.

Mon- Rest day

Tue- slow run (4km)
      - core ("AbWorkoutPro" app level 'Express Abs- 16mins')
      - stretch

Wed- walk (40-60min pre breaky)
        - strength (30 day shred/own strength upper body workout)
        - stretch

Thur- slow run (4km) +stairs
       - stretch

Fri  - med-fast run (3km)
       - strength (30 day shred/own strength lower body workout)

Sat - walk (40-60min pre breaky)
      - core ('I am spartar- 30mins')
      - yoga

Sun- endurance run (5.5km!)
      - stretch

Have an 8:50am class tomorrow so have to be on the 7:20 train...which means waking up at 5:30 to get that run in!! :):):)

10km challenge Week 1

I want to be able to run 10km all on my own.

In the past I have completed 10km FunRuns before (at about 1hr15) and found running with a huge group of strangers a lot easier than on my own. I've been through phases of running 3-5 kms on my own for a few weeks over the years, but that eventually dies away and I recently decided pre-breakfast walks were just as good for my weight maintenance (which they were!).

But one morning the other week a group of local runners in the park asked me to run with them for a while. I reluctantly joined them, and ended up doing two whole laps of the park with them (6km). I felt great and so impressed with myself :p Since then I have gone for 3km runs on my own about three or four times. The people I ran with that day however run abuot 10-15km every morning! I want to see if I'd be capable of lifting my game just a little more.

I then discovered that the local park is holding a 10km FunRun November 18 (two days before Scott visits!). I registered straight away and began researching running programs to get me to 10km. Most programs require three months, but I'll take what I can from them and see how far I can get to by November 18. So I think the funrun should be just one milestone in my challenge with the final victory being able to run it on my own, no crowd of strangers.

I'll be reporting on my running progress with the help of my new app "mapmyrun" which records where I'm running, how far, how many minutes and at what pace. Here is this morning's run:

The plan for now is to do a shorter run at a slightly faster pace at the start of the week, with a longer but slower paced run towards the end, complemented with strength, core and flexibility training in between. 
This week was 3km on Monday then 4.5km today. I'll think I'll stick to those figures next week too before making the 4.5km my short run and 5.5km my long. I'd like to sit down and work it out a little more clearly but have to STUDY!!! NO MORE POSTING UNTIL AFTER DINNER ANNA.

Fighting the study abroad weight gain

Ask anyone who has gone travelling or studied abroad for any length of time and I bet they'd confirm they put on weight. Well, moreso for women perhaps, as a lot of the male exchange students here complain about losing weight (no gym and lack of cooking skills perhaps?). I put on a fair few kilo's on my first exchange here in 2009, which surprises many as Japanese food is seen as very pure, fresh and healthy. This is true for traditional Japanese cuisine, but western-style Japanese food is another story altogether!

Right now I am sitting in front a TV program all about Japanese bread. The two hosts have gone from store to store in downtown Osaka showcasing the ever popular deep fried curry pockets, bean jam filled hotdog buns, and strawberry and creme sandwiches. I am faced with the aroma of hot custard filled scrolls and chocolate crossaints every day on my walk to uni from the train station. Did I mention on averyage such 'breads' as they call all baked goods are only 150yen ($2)!

The Japanese would also have to be the biggest "souvenir" giving people in the world! I witness this most through my host mother, who is given 'Thank you' gifts such as boxes of gourmet chocolate chips, mini caramel puddings or slices of deep fried pork from her students parents and neighbourhood friends who have either just come back from a trip away, or are giving the gift in return for a gift they received from her! She spent a lot of our recent trip to Hokkaido writing lists of who she had to get souvenirs for and then trying to fit them in our suitcases. The following photo is a classic! After we had managed to fit everything in our suitcases, Mama then proceeded to buy the few remaining this at the airport! Yes all the bags are ours.

These souvenirs are all local sweets and savories. Therefore it is VERY hard to avoid being offered snacks and treats almost everyday here. Even if I am not being offered as such, I face the internal battle of saying no to what we have laying around the house! As a result I came back from Australia last month prepared. I brought back with me packets of Chia seeds, LSA meal, rye mountain bread and other bits and pieces. While this isn't going to make the snacks disappear, being organised like this in my breakfast and lunch options, keeps me motivated to stay good and clean for the rest of the day! Here is what I've been enjoying lately:

My new favourite breaky! Scott would fall over if I asked him to try it haha.
Yoghurt, LSA meal, chia seeds, cinnamon...and whatever tickles my fancey that day. Today was baked apple and a little aussie Capilano honey!

I LOVE LOVE LOVE this lunch:
Japanese omlette with a bit of cottage cheese and tuscan spices on a bed of greens (lettuce, rocket or spinach), with tahini sauce and some quince paste in rye mountain bread. So filling and makes me smile:)

Peanut butter and sultana carrot sticks

Couldn't get this image to rotate but this is a standard dinner in this household:
 Grilled fish, greens and a soupy dish (this one was cabbage with tofu cakes). (oh I usually skip the white rice cos it just leads to me eating more white rice..and then some more:P)

Tonight we are having my all time favourite dinner here which is the Japnese Hot-Pot! Photos to come.

Back on the blogging horse

OK I'm back. I don't know exactly what had me away for so long as I was really enjoying it, but have a few ideas. I think blogging must be a form of escape and pleasure during my study-intense uni weeks. Only with assessment and mock exam questions piling up, do I get the desire to browse through my favourite blogs, which in return motivates me to write something of my own.

The past two months have been summer holiday in Japan so no class work (and I seemed to just forget the fact that I still have my JLPT exam in December). I spent three weeks in Australia visiting my boyfriend, friends and family, which gave me new found motivation for getting back into the last five months of my time in Japan. Then Dad, Jill and brother Dom were here for a week and we hiked a little through Nagano and Gifu Prefectures, as well as seeing the best of Osaka city life.

Water fall on one of the 9km hikes. The other hikers were pretty surprised!

Then having two whole months pass without a post, nothing seemed worthy enough of being THE comeback post haha. Everything seemed too random and out of the blue. Then on my jog today (post to come) I figured I just needed to get straight back into it as I do enjoy it and for now it is for me. It doesn't matter that I don't have strong 'blogging goals' and 'intended audiences' but that this is a good way for me to feel balanced and connected while living in another family's home in another hemisphere.

Host mum on our holiday trip to Hokkaido

So get keen for some snippets of my time in Japan (whoever you are). I'm getting big on study, exercise and healthy eating, and hope to check out a few more kooky and cool places around town in these last ... FOUR months!