Hope the quad is ok...ice, heat, ice...maybe foam roller? Maybe bike ride a day or two? Anyway you are doing some great workouts.
Walk. Don't mess around hurt jogging. You will not lose much fitness for at least a week. You've pushed hard. This is a break. Walk You can do this. Walk then do some shuffle of walk stuff. Two weeks will fly by and you'll be ok. A month from now unless this is worse than I'll let myself believe you can be back to normal training at least.
Also you may need to walk once a week to let your body rest. We are in our 60s Koski. Even trotting around two or three miles is more pounding than a nice long 3 or 4 mile walk.