Sorry to hear about your continuing problems with your back and hip.
As an objective observer - please don't take offense - a couple of things jumped out at me from your post
Tri3 wrote:
Had a bit of a setback this week--pushed too far on my so called "long run" and paid the price in the form of back spasms . . .
Gave the "long run" another go yesterday and was up in the middle of the night with hip pain. . . .
So my one goal for this week is to stop when I fatigue . . .
Which is really hard for me to do.
This tells me you are trying to jump in and do what you were doing before your injury. DON'T DO THAT!!!!!!!
You should not be doing ANY long runs until you have a couple of successful short runs under your belt. AND, don't wait until you fatigue to stop your workout. STOP knowing you could do more well before you fatigue. Give yourself a couple of weeks where you have consistent, frequent, successful SHORT, EASY runs with no problems before you tackle the long runs and push to exhaustion.
We've all been there - we are all type A personalities who don't like limitations - but the best way to get back in the game for good is to take it slow and EZ until you are pain free.
Can you swim or ride or does that aggravate your back too?
Healing wishes your way.[url]