How much is enough

Just finished my morning "skill" workout on the treadmill.  Sergio claims that these are the most important of all the workouts.   On the run, he has me doing a 20 minute easy warm-up followed by 10 x 30 second all out sprints where I'm supposed to hold a high cadence and perfect form.

In theory I'm training my muscles to "fire" at a faster rate.

That all makes sense but I'm concerned about not getting enough volume.  I don't know about you but I think an Ironman is a reeaally long event, so maybe to train properly, one should do some reeaally long workouts.  On the other hand, he's done about a zillion half and full IM's so I have to give him the benefit of the doubt.  I'd still feel better with a couple of centuries under my belt.

On a somewhat unrelated note, I've found a new food and drink that seems to be doing some great things.  The ingredient is called Quinoa but it's pronounced "Keen Whaw".  I've been eating some for lunch lately and have noticed a marked increase in energy.  Not the energy drink kind of crackling energy, it's more of a steady glow.  It's out in a drink form now and you can get it at Whole Foods.  If anyone tries it and has a similar experience, please let me know.