Newbie calling out to the sages...

Ok, I admit it - I knew better than everyone and decided in January that I was going to go from zero to two HIM's this year. The 20 week HIM free plan went great for two months and then...it didn't. My IT acted up and I'd had chronic SI problems for two years that weren't getting any better. I'd been keeping my HR in mellow 130's on the runs but then bumped intensity into some pick ups. I was also without a bike for a bit so had to do my bike miles on a stationary with a wider Q than I'm used to. I stopped the plan, got PT, massage, accu, saw an osteopath, got better shoes and should have some orthotics delivered shortly from the podiatrist I saw. I still swam 3x/wk and checked out every running and tri book that my library had to offer.

Where I'm at:
-My SI "released" a few weeks ago and the IT feels like it might be okay. I've been walking 30' a day 6x/wk for last two weeks. Tomorrow I will test the IT to see if I can begin a 5 week run/walk progressive transition. If that goes well, I'd like to start training next Monday.
-Ashtanga Yoga for last six months 3-5x/wk (to try and get at those hamstrings)
-I've been following a general periodized strength/cardio workout (w/ HR zone training) from Outside on and off since '98 but mostly on for last three years. This was to stay in shape to surf and the occasional hiking trip. The cardio was all elliptical until I changed to swimming last year.

Where I want to go:
All the way = IM by 2010ish (= before I'm 40)

My plan:
20 week 3x balanced or 2x run focused oly plan, then 20 week winter oly maintenance, to 12 wk oly, to 12 wk oly to HIM bridge. Yes, I'm obviously getting ahead of myself so...

My question (finally): I'd still like to get a race in this season so was thinking about the above Oly plan for a race in September. I've been "taking it easy" for the last six weeks and don't want to be stupid but still want a challenge. It wasn't always so but I feel great about the swimming now. Its been a while since I did much road riding but I'm psyched to get back on the bike. But the running and the overall volume/intensit have me stumped. I just bumped up to Silver thinking this would give me more info to solve the riddle but it just gave me even more options. I recognize this is bordering into a coach type Gold question (= mo' monay that I ain't got right now = new shiny Kestrel Talon

I'm in decent shape and have no weight to lose but have absolutely no tri experience, whats the best plan of attack that won't put me back in the waiting room? Forget about it and just concentrate on building running and biking miles for the rest of this season? I don't need my hand held every step of the way, but without a structured plan of some sort I won't get out bed.

Thanks for any help - I'm all ears!

Eric