A day and a half off and I feel a lot better. Much decreased soreness. Sensei had me practice my rolls with James. Then he absolutely killed us. I have to learn the new black belt Kata.
My mind wanders in the Kata especially when I'm tired. I fall back into the habitual performance. I really have to focus on a few choice things and slowly build up the execution. First balance then footwork then stance then breathing, fist, hip and shoulder. Only then should I start to worry about what the extended movements are, the contingent movements, and the remaining attackers.
Sure, sharp and sound. Every step should be surefooted - establishing balance, sharp-footed - done swiftly and precisely, and sound-footed - improve rather than weaken your position in relation to the opponent.