Beginner Triathlete - Upper Leg Injuries - Quadriceps articles

Can I cram for my big race after having to break from training due to a crash?

Overtraining or Lasting Fatigue in Large Muscles After Training Increase

I am dealing with quadriceps tendonitis (QT) evidently brought on by my running, and am also recovering from meniscus surgery. I would think swimming would be good, but it seems to aggravate it some?

My issue is severe cramps in my quad muscles - fully locked muscles that bring me to tears at times.

I have a sore muscle or nerve on the front of my right leg, from above my knee to waist area, with most of the pain in the middle of my leg. After a run or long walk it starts getting sore.

The soreness still develops during/after strides. I have no problem during or after hill repeats. Any recommendations concerning stretching or specific strength exercises that might help?