After a week of pool running I finally got back to the real thing today. Most importantly the weight-bearing pain in the hip that was afflicting me last week was gone, although there was some definite tightness/tenderness in the groin and quad area. After 5 mins or so till about 20 mins I felt I was moving pretty freely, although started to tighten up quite a bit after this, so called it a little short of the 4 mile target.
Did a good stretching session after and thankfully the leg is feeling pretty decent walking around post run. Am hoping to add about 20mins onto this for tomorrow, but early indications are that things are on the up.