Went to a PT last week and determined that I likely have a stressed gluteus minimus and medius. This is likely caused by extreme strength imbalances.
Since I can run at tolerable pain levels (1-2 of 10), he advised it's okay to run but to switch to run/walk intervals as pain hits a 3.
I did a few short runs over the weekend and found that I can still run reasonably fast but my breathing and heart rate are extremely high. My legs felt fine but my aerobic fitness is garbage. I was over 180 bpm at around 6:40 pace. Pre-injury, I'd be around 155 bpm at that pace.
So this morning I decided to go back to the old Hadd method at least temporarily to try and recover my aerobic fitness before going back to faster running.
Today, I did target 45 minutes at 145 bpm. My average pace was 9:28. Wow. Long way to go! At least I didn't feel any pain at all.