KNEE PAIN AFTER HIM (not enough recovery?)

I completed a HIM two weeks ago. I started running last fall and started tri training Jan.  During training my right knee would often hurt on long runs (10+miles).  During my race my left knee started feeling tight and burning a little (first time ever for left).  I finshed race with soreness in left knee that went away two days post race (so i thought).  On my fifth day after the race i went for a seven mile run and two miles into it my knee was hurting.  I finished the run.  The next day i rode 30 miles and again i noticed my knee.   The next morning my knee swelled a little and was very tight.  It has been 5 days and the swelling around the knee is gone but there is still a tight (uncomfortable feeling) at the top of knee cap and lower quad.  I really want to start training again.  Do you think it is an overuse issue (too much too fast)?  Could it be I did not recover long enough after race?  Anyone experience this before?

Thanks in advance.