added sync and backup

NatesNotes.md

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+# Nate Personal Notes
+
+## Eisley
+
+### Exercises
+
+### Gait / posture
+- knee forward
+  - stepping too far forward
+  - lose momentum, hard strike, pulling
+  - instead, run on ice
+  - feet land underneath, push backward
+  - this has revealed weakness and asymmetry in feet/ankles/legs
+  - in particular, left foot is very difficult to load medial side during pushoff
+
+- 170 bpm is ideal
+  - This has made HR consistently maintainable < 145
+  - I end up running slower to maintain HR
+  - datafield on watch showing big HR/Cadence - only important fields for training
+
+- feeling of winding/turning my feet sup on lateral, inf on medial
+  - aligns with medial MTP avoidance, good queue
+  
+## Anatomy Observations
+- Natural cadence is 161. Body falls back to this if I don't think about it
+- Feeling of legs out of socket, or tailbone out of place, or sacrum twisted(?)
+- asymettery in motion of each leg
+- tightness and weakness where collarbones join
+  - feel of trying to pull that area down seems right
+- likewise in shoulders, feel out of socket or twisted/tight
+
+## Other PT Findings
+
+### Connor Harris
+- Big toe ball exercise
+  - side faces wall 
+  - forearm against wall, opposite leg slightly lateral
+  - raise wall-side leg marcher
+  - lift body w/far leg, focus on pressing into big toe ball
+  - imagine trying to lift toes from ground
+
+## Race Logistics
+- I have undernourished 
+  - 80g carb/hr goal
+- 3 strides in / 2 out breathing
+  - noticed diaphragm very often in same place on same foot
+-