I went from a 40D to a 7D about 7-8 months ago.
I Agree with the others, the 7D focus system is a lot more complicated that the 40D. Definately spend sometime reading the manual and any other information you can regarding the AF system. Each has it's own strengths and is suited for certain situations.
AF is very quick, and locks on well in low light compared to the 40D.
The pop-up flash trigger is a great feature if you don't already have a ST-E2 or wireless flash triggers. It allows you to learn and play with OCF. I've been playing with it a lot recently, as I want to get into some studio work. I haven't tried it outdoors or in large open spaces, but I've read that it may have some issues triggering OCF in these types of situations as it uses a preflash to trigger the OCF. As you said, you're not really into serious OCF, so it will work in most cases for you, and it works as advertised. Overhyped? dunno about that, it really depends on if its a feature you use or not. having it built-in will save you some money if you're just going to play with it a little.
I still love my 40D, it did an awesome job on my honeymoon to Europe and shot great photos. It just gets outshined, and out performed by the 7D.
5D MKIII|7D w/ Grip|EF-S 10-22MM f/3.5-4.5|EF-S 17-55MM f/2.8 IS|EF 24-105MM f/4L IS|EF 50MM f/1.4|EF 70-200MM f/2.8L IS|85mm f/1.8|35mm f/2 IS|70-300MM f/4-5.6 IS|580EX|Manfrotto 055PROB|2x PCB Einstein 640