Help with my post IM training problem

So unlike some of you crazies, I am not doing another Ironman after my first at IMCDA, but I do have an Olympic tri in August and am looking towards the Philly Marathon in late Nov.  I've just recently gotten back to swim and bike this last week which feel GREAT, but my running is problematic.

During last year and IM training I ran most of my z2 runs at an avg HR of 146-153 in the 8:30-8:50 min/mi range.  My runs since IM have all been at a plus 9min/mi pace and I can't hit that 146-153 HR avg unless I'm running close to 10min/mi or just a shade under.  I feel sluggish (well I am sluggish) and i can't keep that HR down.  Am i just still cooked from IM or:

- I've put on 6-7lbs since IM, I'm not sticking to any sort of diet like i did during training, but I'm not eating bad either.

-Alcohol.  I stopped drinking anything during IM training.  Now having a beer/glass of wine/cocktail with dinner on occasion.

- Its really hot and humid in philly and i do most of my runs during the day (however I still struggle with the same problems indoors on the treadmill. see today's run)

-I'm playing some basketball and doing yoga each once a week and I do find they work different muscles and I'm generally sore afterwards.

Thoughts? Recommendations? My logs are all up to date. I'm worried that I'm just not recovered from IM and that I need to take more time off.