Heroic Dungeons were originally designed for people with ilvls < 460. No shame in running them. If you mean raids, might be better to get carried as a DPS with loot choice set to "Prot". In the MSV-HoF-ToeS raids, loot drops like candy.
Get this - http://www.wowhead.com/item=86522/ . It's a lootable world item that gives you a ilvl 450 sword. Not much, but better than what you've got.
Get this - http://www.wowhead.com/item=86522/ . It's a lootable world item that gives you a ilvl 450 sword. Not much, but better than what you've got.