Bonking on the run - like every time...

Hard to tell without knowing you, but maybe poor nutrition, poor pacing, under/over training or all?

My guess is you aren't pacing properly prior to the run, i.e., going too hard on the swim and/or bike given your current endurance.  Your drop-off from stand-alone runs is pretty steep.  If you pace yourself properly (and have done the training to back it up) your paces should move closer together.

Many people complain about fading on the run and identify the run as their weakness.  It's often the bike that's the problem.

Your stand alone running times are way off compared to your tri running time. In "general" you should be able to run around 5-10% over your distance PR on a tri. BUT you need proper training (plenty of time biking) smart pacing and a solid nutrition plan.

I really dont have a super strong area but I am always concerned about the run.  I basically pace myself on feel to ensure that I have enough in the tank to pound on the run.

About 4 years ago, I was a 9 min miler for a 5 mile course.  It took me 2 years to get to 8.  Not very strategic workouts, just going out and doing it.  So I'm sitting at 8 and get to thinking about one of my friends who does 5:30 min miles for a MARATHON.  I stew about this for a while and think if he can do it for a whole marathon, why cant I do it for just one mile.  So that day I decided I was a 7 min miler.  I was not going to go 7:50, 7:40, 7:30...too long.  I want it now.  I went out and did 7:20 and started holding close to that pace.  This year I wanted to get under 7.  Again struggled with 7:10, 7:15.  Finally I just had enough and did a 6:48 for 5 miles.

Not to bore you with my story but some of this is mental.  Of course you actually need to be able to do it.  I can try to will myself all I want but I will never see 6.0 min miles.  BUT, in training you can get there.  Race day is different.  You sound to be really hitting a wall.  From the sounds of it you have nutrition covered, hydration a handle on, so what's left?  Genetics?  You cant run and everyone else can?  No, you likely need a stronger base for both running and biking.

Go slower on the bike.  Sorry, it's not rocket science.

us50090 - Still, as a coach you have to identify the strengths, weaknesses and limiters of your athletes to optimize their training. It is not just run, bike and swim A LOT and you'll become better. Yes chances are that if you follow that and avoid injuries you will improve no matter what, BUT you have to be able to absorb that work load and allow your body to adapt.

i.e. I don’t have a lot of endurance base under my belt (less than 2 years and only one year of appropriate training) but my coach (very smart dude ) knows I am a good runner and we’ve been working on my swim and bike a lot instead of spending lot of hours running. I run frequently but my running volume is been limited (check my logs) considering my goals (HIMs) and results. Still I’ve been continue to improve on all 3 sports because I get out of the water less spent and I am stronger on the bike, hence I can run better/faster. I personally think that my coach is doing a great job optimizing my training plan by addressing my limiters

So, let me ask you this: Do you think I could be getting better results (running faster) by working less on my swim and bike and adding more volume to my run?

My Race Log