I biked 35 minutes on the trainer (the computer is broken, so I don't know my speed) then I ran 1 mile with Lydia. The good news is that my hip doesn't hurt anymore than it did before I ran, so I am free to go a bit farther. The key might be massaging and then stretching that spot well before and after a run.
I've been practicing my booty off with choir stuff. It's GREAT! I love having a piano project! Say it with me: "I think I can. I think I can."