I strained my Vastus Lateralis on a 6 mile HM tempo run Thursday October 4th. I didn't feel it until I was part way into an 8 mile recovery run the next day. I finished the run anyway, thinking it was probably nothing. Saturday October 6th, I started what was supposed to be a 14 mile long run, but shut it down after 400m when the muscle still hurt. I took Sunday off, and attempted to run my usual 8 mile easy run and it was fine for about 2.5 miles. I shut it down after 3.25 miles because it still hurt. I have self diagnosed a grade 1 strain. I don't think it is more serious than that because I really didn't feel it until I was part way into my recovery run the next day - which from what I understand is consistent with minor strains.
Ok. So, I have rested 1 week. What should I do? It is recommended to rest for 3 weeks with a minor strain. That would give me 1 week leading up to the race on Saturday November 3rd. Here are some options:
1. I rest for 3 weeks and run for the 5 days leading up to the race on that Saturday. Set a conservative goal and not push it. This would be annoying because I worked really hard and I was expecting to set a huge PR. I would probably still PR, just nowhere near where my fitness level was before the strain.
2. I rest for 3 weeks and ease back into training and sign up for a December 9th HM instead. That would give me 6 weeks to round myself back into fitness. This would be annoying because I would likely lose the $80+ I spent on the November 3rd HM (trying to find someone to sell it to by this Tuesday, but doesn't seem likely), and have to spend the additional money on another race. On the positive side, I would likely be able to get my fitness back to where it was before the strain in time for the race.
What should I do? I could really use some advice.