are you fully recovered? if not then only do what the doctor allows. training thru an injury may result in a worse injury and ruin your entire season not just one race.  if you are recovered - then it's time to reevaluate your goals and see what it attainable with your current fitness level and remaining time (with only 2 of real training left - anything winthin two weeks is very unlikely to help your overall fitness)

Ice, compress, elevate, use crutches for 3 to 5 days See a sports injury specialist who can advise on rehabilitation

Warm up thoroughly. This is probably the most important muscle to  warm-up andstretch before a workout.

Stretching after the workout may be helpful.

Try adding a couple sessions per week of retro-running or backward running which has been should decrease knee pain and  hamstring injuries.

Follow the "Ten Percent Rule" and limit training increases in volume or distance to  no more than ten percent per week.

Other ways to prevent injury are to avoid doing too much, too  soon, avoid drastic increases in intensity or duration, and take it easy  if you are fatigue

Okay I guess I should not be pissed ,,,but I am, i had a awesome season last year, 7 tri's ranging from sprint to olympic and finished top 5 in 3, won 2 in my age group, 2nd place finisher and top 10 in the rest. Have been training hard for my first 70.3  and now I'm down with a stress fracture for 5 weeks......out of the 70.3 for May.  Stress fracture in 5th metatarsal from over training.....some guy said to me today "i guess not so Iron" yeah if he only knew