The boot has been off for a week so its time to try doing small stuff. Road the bike with no tension for about an hour. Felt it during the ride but it didnt hurt.
Walked to the soccer park then did 2min run 3min walk for 30min. Felt good in the leg. Dang groin thing is still there though. I was really hoping that with the time off maybe things would function right. But I'm moving forward so I'm happy.