Of Ironman 70.30 - The Run in

I have just 9 days left before the Ironman 70.30. I'd like to say that I feel fully prepared but I don't. Due to a foot injury I've not been jogging in 8 weeks. Recently, the weather has been so awful that the only cycling I've been doing is an hour in the garage each day on the exercise bike. The swimming brings more cheerful news however. I've been doing a minimum of 50 lengths each day over the last 8 weeks doing 75 and 150 lengths at least once a week too.
I've learnt a huge amount talking to people in advance of the race. An Ironman told me this morning that I should keep a log book for my trainers and as soon as I clock over 100 hours I ditch them and get a new pair. He's never had a pair for more than 6 months. My trainers I bought at least two years ago. My physio advised me that I'm flat footed and need insole (two are in the post at £60 a pop!). My doctor was very diplomatic saying that most people our age do moderate exercise to keep things ticking over nicely.

Recently in my mind I've been going through my race strategy and at the moment it looks like this :

SWIM

Keep well away from the serious contenders, Start off at the back and avoid congestion spots. What I don't want is to end up in a medley of elbows, knees and feet and risk getting my head bashed. When half way and feeling comfortable start to gather some speed.

Transition to bike - gargle and drink lots of water to get rid of the sea salt in my mouth and throat. Load up with energy gels and drinks and head off at a steady pace

CYCLE

Drink before I feel thirsty and take in energy gels - at least 3 each hour. Keep pace steady and conserve as much energy as possible for the run

Transition to run -walk  really slowly as the legs get used to forward motion rather than just turning around and around.

RUN

Avoid a fast early pace which apparently accounts for most people who fail to complete the course. Try to run at all times and not fall into a walk.