I did mine sometime in March, but not as severe as yours, and it was just a pulled hamstring. Mine was in the belly of the muscle, and if there were any good news about a hammy pull it's that it's in the middle. My massage therapist did cross friction therapy on it. I don't know how much it helped, but according to two PT's I know, it's the way to go.
Good luck with your rehab. There's a book out there called periodization training for sports by human kinetics.
http://www.humankinetics.com/product...sbn=0736055592
There's a section there on hamstring/quad balance. I forget what it was, something like 2:3 hamstring to quad. I have it, I'll look it up if you really need to know.
I took a week off running, then real slow coming back. I still feel it after tough hill workouts on foot.