It is beginning to come together - 280 Days to go

This triathlon is a puzzle with five pieces.
Swimming
Biking
Running
Lifting
Resting

To put it all together, I've set bench marks when I have to reach each one for this to work right. I wanted to reach a comfortable swim by June of 2,000 meters. I reached that in February. The more days I took off between swims the farther I could go. REST the missing ingredient.
With the tendonitis, I wanted to be back running my standard four mile workout by March. The PT is over and now I have to take everything I have learned and make it work:
10 minutes before running apply heat
Stretch, Run, Ice. Rest
(Don't you have a 26 mile run to prepare for?)
I do, but I'm more concerned about the swim and bike. This strategy served me well at the half ironman. running is my weakest event, so focus on getting stronger at the two others and just maintain what I have in running. Until 9 months ago, I had never been able to run more than 3 miles. Then after months of running 3 miles, I moved up to 4. 4 felt pretty good, so I moved up to 5. A little knee pain. 5 became six and a little knee pain became pressure on the knee cap.
Now I'm fighting my way back to six miles, but I'm trying to do it without injuring myself again.
Why so relaxed about the run?
It is the only event you can do slowly.
Swim slowly? Without a wetsuit, I'd sink.
Bike slowly? I will tip over.
Run slowly? Yes that is called walking and I've done it many a time at a triathlon.
Biking will have to wait for warmer weather, but I know it is coming. I can hear the birds chirping.

Until then, I have to be sure to stick to the plan:
Sunday: 60-90 minutes indoor bike, 30 minutes of weights to strenthen the torn shoulders.
Monday: 4 mile run
Tuesday: 850 meter swim, Leg lifts
Wednesday: 30 minutes of weights to strenthen the torn shoulders.
Thursday: Leg lifts
Friday: 2,000 meter swim
Saturday: REST