Big Goal!

You sound a lot like me!  My second tri ever I just about died on the 3 mile run.  Seemed like the hardest thing ever!  The next season, I did my first HIM, and while I didn't run the whole 13.1, I ran most of it and finished under 6 hours.  As others said above, don't overdo the run, as it will both frustrate you and increase the likelihood of injury.  If you run regularly you will eventually have a breakthrough run where you are just on cruise control.  That said, if you are like me, running will never be the natural flow that it is for some people.  And that's okay.

Good luck with your goals, log your workouts here and you'll get feedback if you ask for it!

Was hesitant to reply as I have no Half IM or IM experience.  Will be doing my first Half IM this year in Rockford (Rockman HIM).  Yet since the run is the weakest of the three for me as well, I’ll at least give my mental approach to the training, race, and goal hitting.

I am comfortable in the water, and decent on the bike.  Am following the Half IM plan here on BT and it seems (at least till now) to be heavy on the swim, with bike and run coming in 2 and 3 respectively.  Thought it was odd to be putting in so much swim time when running is what I need to most work on.  After really thinking about it though, in order to hit a goal of 6 hours, I need to be out of the water in 35-40 minutes (any later than that and my goal starts in a big hole), then average 19mph on the bike (minimum), then hang on for the run.  Knowing that I will be unable to run the entire 13.1 miles, am planning on treating it like a series of 15 minute intervals with a good run effort alternating with about a 30 second walk in the hopes that the average pace will be fast enough.  Also, eight or nine 15 minute intervals is mentally easier to handle.

With all that, it at least makes sense to me to really get faster that the swim and bike in order to give me a chance on the run.