TL; DR; MAF is working it's magic...

(For the non internet-cognescenti: TL; DR:  means Too long, didn't read.)

Another boring post of weekly summaries for the last 90 days interspersed with pics from various things we've done or visited:

Date	Miles	Pace	BPM	WHR%	Elev+	Elev-	YPB
2013-06-10 Mon	26.8	11:33	126.2	65.7	1609.0	1601.6	1.233
2013-06-17 Mon	33.3	11:30	124.5	64.3	1286.0	1275.3	1.228
2013-06-24 Mon	6.8	10:03	122.0	62.3	44.4	47.8	1.438
2013-07-01 Mon	8.0	9:29	127.0	66.4	91.6	89.9	1.464
2013-07-08 Mon	30.6	9:31	124.1	64.0	152.4	162.7	1.489
2013-07-15 Mon	25.3	9:44	123.9	63.8	430.6	438.2	1.483
2013-07-22 Mon	30.2	9:33	125.6	65.3	255.5	258.6	1.471
2013-07-29 Mon	43.0	9:34	123.4	63.5	490.6	496.9	1.493
2013-08-05 Mon	33.0	9:31	122.7	62.9	394.9	363.3	1.513
2013-08-12 Mon	18.4	9:20	124.5	64.3	72.5	41.4	1.524
2013-08-19 Mon	28.5	9:21	124.1	64.1	417.4	432.8	1.525
2013-08-26 Mon	21.4	9:16	124.3	64.2	127.8	136.1	1.535
2013-09-02 Mon	29.3	8:59	125.1	64.9	112.0	115.6	1.553
2013-09-09 Mon	14.2	8:54	126.8	66.2	44.6	52.0	1.560
Summary	348.8	9:47	122.1	62.4	5529.3	5512.3	1.460

(Two more weeks and the double marathons on 6/16 and 6/17 will FINALLY drop off this report...seems like 6 months ago not 3 months..)

In the YPB column, you can see the gradual progression from 1.4xx to 1.5xx..which means my paces have gone from 9:30-9:40 to 9:00 at about the same MAF-ish HR of 125 bpm. I'm not long run trained or LT trained, but basic aerobic economy is there. Right now sitting and typing this my resting HR is 46 bpm...only gets that low when I've been doing a bunch of running for a while.

8 days to my 'moonlight' 10k.

I've been doing some mile and 800 intervals, as well as some  tempo runs. I don't think my LT threshold is high enough yet (takes 6 weeks)  to get a PR, (even if the crowding on the course isn't bad), but I'm enjoying doing some speedwork anyway just for a change from MAF.

So, it's going well. Last week, I ran 30 miles at an average pace of 9:00..that is a high base pace for me...I've only done average paces like during the Tacoma buildup.

Crunching the data, if I look over all weekly totals, that week is the 3rd most efficient week out of 36 weeks (I am throwing out weeks with less than 15 miles and slower than 9:30

miles..there are only 36 of them). 15 weeks in that list are from the 2013 Tacoma buildup! 

So far, I have no injuries and not even any niggles (knock wood). Pretty amazing.  

I'm running in a new pair of Kinvara 4's, and use my Scotts for days where I feel a bit more tired in the feet. (Not often, about once or twice a week).

I think the Chi running, wearing calf sleeves for every run, and foam rolling are what's doing it. (as well as drills, exercises, etc). 

I'm running using glutes now, not legs. It's quite different from how I was running in 2009!

Ok, the photos: The first photo is of the flukes of a humpback whale right next to the boat! The 2nd photo is not Hogwart's dining hall.... I'll bet nobody can guess where it's from. Here's one more photo that is a clue as to where I was:

PS: Re: swimming: have done some but sorry to say been off it for the last two weeks due to other constraints...when push comes to shove and I'm short of time I do the running. I also feel really feel like I need to work on my neck flexibility to get the most out of it.