Notes
After RKM week 9 and a day of spine stuff that discovered a possible hernia. Here we went.
First mile in 10 flat to the top of Westview. Last mile 8:20! May investigate the map. Looks like the first mile is long, but not by much. Total 2 seconds off my last effort.
Focus on nasal breathing requires some cervical tension and chin tuck. Then, my shoulders are relaxed. Slipped from this discipline often but held it for long stretches. Balancing the legs was never really confidently felt until the last mile. Focus on the groin and dropping the sacrum. Feel a little knotted up in the right side T L junction / semilunar crease.