It's economy people, not efficiency when talking about running. The more economical you are the faster you can run.

If you increase your threshold pace that should carry over into the IM run BUT the problem with an IM run is there are so many variables before you get there that you can F*ck up. Ride too many watts, not eat enough calories, get lost on the swim, not swim enough in training, get behind on fluid intake.

Now the more economical of a runner you are, the greater your chances of screwing up on the bike and being able to salvage the run.

I'd probably rephrase the question as not should I keep the track workouts or not but what can I do with my run training that affords me the most growth in my running fitness/economy.

There may be some value or not to you in running a set of fast 800's but there may be more or less value to you in running a 30 min tempo type run. That's what you have to decide. There may be more value in riding an extra 100 miles per week though, or not.

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Brian Stover USAT LII
Accelerate3 Coaching
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