At this moment my weakest point is running which is holding me back of trying to accomplish my 2008 objective. My aim was to complete an Olympic Triathlon, but I fear that I'm not yet able to run 10K after a bike ride of 40K, due to my ongoing injury. 

The swim part must be my second weakest point and biking must be my strength. in Triathlon the swim is the shortest of the 3 exercises and I'm seeking for the highest return on investment (ROI) so I should concentrate in improving my running. 

During my last triathlon I noticed that during the run I was unable to take over anyone and this became frustrating and wasn't motivating. This year I have not been able to run a lot due to my fair share of injuries. The run at the Emberton Triathlon was completed at an average speed of 10.7km/h which is slower than my running race in January which I managed to run at an average speed of 11.6km/h for an 8.2miles run. 

But even running at this speed seems to be slow in comparison, the person who ended first did an average of 16.7Km/h and someone ranked at position 50 (for the run ranking) was going at a pace of 14.2 km/h, so I still need to give a whole lot more before i can catch up. 

An increase from 10.7km/h to 14.2km/h is an increase in speed of about 30%, which to me is a hell of a lot. How are we going to accomplish this? Interval training? Fartlek training? 

Could it be that I need to give in on my bike ride in order to have some strength left in my legs for the run? But how do I know this? On the bike I tend to go flat out and I doubt if I would feel that I have given everything in order to obtain the best possible time overall. I'm confused in finding the right balance, my focus should be on my running from now onwards, injury permitting! 

Anyone has any views?