What did you tear? You need to see a real physical therapist to rehab any kind of tear properly. I've certainly had my share of aches and pains.... but no real injury. The older I get, the easier they seem to come.
BMF is the real runner, and has pointed me to some really good resources. Appropriate warmup and rest seem to be my silver bullet. I wont run 2 days in a row now, only every other day. And every run is different.... rotating pure track days, easy trail runs, fast 8 milers, and a long one on the weekend. Hope you get back out there!!!!