Thanks for the tips and the reassurance about the VIIs and the anecdote about oil breaking loose a clump. I don't have that much crud in the engine as far as I can tell.
As for fuel economy, I'm starting to max things out with my driving habits. I live just outside Boston and work and study in the city. Motorways are busy whenever I commute , to the point of taking much longer than going on less efficient surface streets. I have a ScanGauge and I've made some big improvement over the years. Still, on a bad day with lots of traffic and back luck with traffic lights, I may only get 13 mpg (18 l/100km). On an average day I can get around 17 mpg (13.83 l/100km), and if everything goes perfect and traffic is light I can get 19 mpg (12.4 l/100km). Those numbers are up a a ways from when I first started keeping track. On the motorway I get between 25 and 30 mpg depending on conditions (9.4 to 7.8 l/100km). I keep my tires inflated to economy pressures despite the harsher ride, but I can't do a whole lot about the car's shape or weight. I'm not going to be that guy barely doing 50 mph / 80 kph holding up traffic.
That's why I was thinking a slightly thinner oil, as I'll happily take even 1% gains on short cold trips. I'll think about a 0w-40. I guess on the low side I'm reluctant to deviate too far from the recommended oil viscosity, but I also understand that more than 20 years of oil tech improvement have happened since that engine was designed, and the 0w-XX oils weren't much of a thing back then. The manual does warn that 5w-30 may be too thin for operation in temps above 86 F / 30 C, though the viscosity at operating temp should be in still in spec for a 0w-30, 5w-30, or 10w-30, so I'm not quite sure what the concern was about. Maybe fuel dilution and/or VIIs of 20+ years ago being more fragile when on a 5k mile / 8k km OCI? It does claim that a 10w-30 synthetic is recommended for extremes of cold, heat, or towing duty, so I'm willing to try something like that if I can get away with only changing once per year.
I can replace a rear cam seal easily. Front cam seals would be real annoying, but doable. Already took care of the PITA oil cooler lines. I don't have the experience, time, or equipment to yank out the engine if the rear main seal starts leaking badly. Whatever I go for will either have seal conditioners included, or I'll have to add some like that AT-205 mentioned earlier in the thread. Oil spots where I park are annoying.