tri-berkeley: Congrats on being up to 6 minutes. I'm a firm believer of the run/walk approach. Let's see if we can't narrow things down a little bit regarding the pain you're having. When you say that the bottom of your heel hurts is there one specific location that hurts or is it the entire area of the heel? Something that may help is to take a small size gatorade bottle, fill it 2/3 full of water and freeze it. I like using gatorade bottles because the sides are not smooth and the ridges feel good when you roll your foot over them. After running roll your foot over the gatorade bottle for several minutes and see if this helps relieve the pain.

Also, tell us a bit more about your run/walk build up schedule. What date is your olympic distance traithlon?