Hamstring strain anyone?
 

How long on recovery? No pain except slight tightness after 1/2 mile and dull pain after 3 miles running.

I would give it plenty of time to recover, a few weeks at least.

I tend to rush healing times and get back to my previous pace as soon as I feel better. Which usually results in a repeat injury. If you strained a tendon as well, that takes even longer.

I would take it easy, let pain guide the pace and gently stretch it a lot after you've given the muscle an initial healing break. I find stretching after a hot shower or soak in the tub helps a lot, when the muscles are relaxed and warm.

That's too long!

Shake it off... get back out there... come on... pick up the pace.

:D

Well, if you were 18 again, you could probably shrug it off quickly. But the reality is I think you're closer to my age (35) and while we're still young in the scheme of things, the body doesn't heal like it used to. My experience has been that when I rush it, I usually pay for it. When I give things time, they stay healed.

But that's just me - you might heal faster/respond differently.

I seem to hear that a lot from the ladies. :D Not sure if they are talking about me physically or that I take a long time to "arrive". :D

Go in for yoga class. You can always make some modifications as not to strain it. If the instructor is worth her salt, she may have some specific poses to help you in that area.

Many elite athletes are doing yoga these days, so I bet "the yoga community" is coming up with some modified poses to deal with minor injuries.