Thanks, all, for the advice and support.

sharileedahl: After three visits to the therapist I've learned many good exercises and stretches. The therapist is doing a lot of trigger point work on muscles on my psoas, hips, adductors, buttocks and pelvic floor. I'm foamrolling and/or stretching my back, L5S1 gap, psoas, and thigh muscles (like this one: YouTube - Hamstring myofascial release: BodySpex fitness with Jai). Lying on my back with my feet on a volley ball and my arms and shoulders off the ground, I'm doing hamstring curls and working up to one-legged bridges at various angles. (I'll switch to an exercise ball once it arrives in the mail.)

I'm working in aquatic buttkicks, distance running and this hamstring-fall thing (YouTube - Eccentric hamstring exercise) for fun.

rohitsawalkar.physio: I think a lot of the stuff mentioned above is eccentric. If you have any other suggestions please let me know! I keep better hydrated than most and I'll keep vigilant on this front.

junior_physiotherapist: I'll try to schedule a biomechanics assessment for a couple weeks from now, once I can run with some confidence. Urination feel fine and I don't think it's much nerve stuff since I can feel the muscle damage and tightness. But I am making it a priority to loosen up my L5S1 gap, which I hope will help with any potential nerve issues. I'm slender, 5'11'' and 158lbs. I'll drop 5 or so in the next month (I just took a big test, studying for which put a few pounds on me) and my target weight is around 150lbs.

Many thanks, again. Let me know if you have any further thoughts. I'll keep you updated.

Scott