Training's going well and I'm feeling strong:
Saturday
6.1 mile run with a friend from out of town. Didn't push, just kept it comfortable and ran a nice 9:42 pace. My pace runs are supposed to be 9:40ish and I turned an easy run into a pace run without trying. Perfect.
Sunday
12-miles shooting for a 10:30ish pace. I couldn't reign myself in and I finished in 2:01 for an overall pace of 10:05. Two factors that should be mentioned: 1) Overall increase of elevation: 4109 feet (so not a flat course); 2) Last four miles: 9:30, 10:10, 9:44, and 9:05(!). I have never in my life felt so strong on a long run. It was incredible to know that I could have gone further or faster. I did a few things differently, but I think the important factors were getting out early when it was still cool and taking gu every 45 minutes (usually I try to stretch out the length between gu a bit more). I also focused on staying hydrated and eating well the day before. I felt so good I went to Ohio for a birthday party and was up and about all day when usually long runs really take it out of me.
Monday
Feel fantastic and it definitely doesn't feel like I ran 12 miles the day before. Calves are a little tight so I walk a mile to the pool, swim 2000 meters (get kicked in the ribs by a guy I'm sharing a lane with which I am none too happy about, especially since he didn't stop to apologize!), and walk another mile home. Took a nap Monday afternoon and had to work out some knots in my calf, but otherwise feeling great.
Tuesday
Ran the trails I ran about two weeks ago after the Bulgarian squats. Two weeks ago I ran 3.3 miles in 33:28 and today I ran a similar course (but 3.5 miles instead since I got lost) in 34:07 for a 24 second per mile increase in speed! Trails were still hard, but I just love running them and I can't wait to see how I improve on them.
So all in all a good few days for training and I'm happy to see that some combination of better nutrition, more knowledge of exercise physiology, more (and better quality) cross training and an extra mid-distance run are really paying off this season. I'm not sure what the critical factor is, but I want a fast Fall so I'm not going to stop anything to find out! 
Tomorrow: 5 mile trail run and 1 mile swim.
