You're smart not to do the sprint. Too bad you had a physically tough weekend, esp. with the steepness of the long. You usually bounce back. So here's to better days.
Last week I went with Peter for a leisurely birding walk, about a mile long, and was distressed at how bad my leg/hip still felt. I think there is some bursitis at the hip, but most is referred pain from my mid back. Somehow, I still think it is going to get better.
I think my pain is related to something that needs stretching but I'm not sure exactly what. Hopefully my PT appointment on Thursday will help figure that out. I'm feeling really sore today (Monday) but I'm sure the plane ride exacerbated whatever is causing the problems.
Let me know what is recommended. My back/hip PT didn't give me any stretches so I've added in "eye of the needle" and "pigeon" and one for in front of my hip.