very frustrated

Running is my weakest leg of the race and last season I had a similar experience.  After a lot of reading listening to the advice of other athletes I began my training season (back in Feb.) with 4 - 6 weeks of very slow running while monitoring my heart rate.  I began with 20 minute runs keeping my heart rate down in Zone 1 and 2 (50 - 70% of max). I built up the time to 45 min and then 60 min runs but made every effort to keep my heart rate low.  My running was EXTREMELY SLOW but it made a huge difference in April when I increased the training intensities.  There is a lot of articles on this if you look in the right places.

Are you walking or running?  I didn't know it was possible to run at a 20 minute per mile pace.  In any case, you're six weeks out from the race - I think the best thing for you is to keep doing what you're doing.  As mentioned above, your goal is to just finish; after it's over you can decide whether you want to develop the run speed over the off-season to set you up well for the 2012 season.

sadly I am "running". my pace averages btw 16-14 min per mile. i definitely walk fast than i jog.

Thanks though!

What is your open 5k time, do you know? i.e. just running a 5k by itself nothing before.

Perhaps you are spending too much energy after the bike? I am the pot calling the kettle black on this big time but i KNOW it is my problem. I am a better runner than the other two portions open but after the swim and bike, the run is easily my worst.

I was told just the other day. To pace yourself on the bike before the run imagine the bike leg is 15%-20% further than what it actually is (saving some for the run). It doesnt seem like much but imagine the OLY bike being ~30 miles instead.  You will now have more energy for the run by saving some.

I had the same issue when I began training and for the first year or so it stayed the same. I was extremely frustrated and was about to resign myself to always walking the run portion. Only recently, did I go out for my usual training run and suddenly ran the entire 3.5(my short route) miles in 30 minutes. Talk about shock..lol. What did I do different? The day before I had done a metric century ride (cycling is my strongest aspect of triathlon) in 3 hours. I figured that I would be baked for the run. It was exactly the opposite.

Well, I worked on interval training where I would run hard as long as I could, and then walk for a while, and then run hard, and then walk. I would do this for anywhere between 5 1/4 miles and 8 miles (my typical routes). I started only doing this on Saturday mornings and during the week I would hit the trail, or bike path, on a mountain bike and do intervals on the bike as well. I found that it was less "pounding" but still worked the cardio and the muscle groups. On Sunday mornings, I typically go for a  "long ride" on the road bike. This is typically about 65-80 miles. After doing this for about a month, I did the 3.5 mile run. A week later I did the full 8 mile circuit in 1 1/ hours. 

Anyway, I guess the point is...just keep at it. I have found that triathlon is 30% physical and 70% mental strength. I've had to train my mind...the body just followed suit.

Besides, the amazing thing about triathlon is walking, or crawling, is acceptable! Just get across the finish line however you can; and have fun doing it.

Now I'm off for my Saturday morning run!

Good luck to you!!

PS: I was also having a really hard time losing weight even though I was doing all of this. I started in January at around 220lbs and by May had lost 20 lbs. Then I hit a wall and couldn't seem to lose more. I had been keeping my calorie intake to around 1,500 after subtracting the day's training. Well, I cut my calorie intake to as close to 1,000 a day, period...regardless of training. Now, I've started losing weight again....and fast. AND...I have been greatly increasing my speed and endurance. (still not sure how that's working..lol)