Several weeks ago I made a makeshift roller, don’t ask.  I have used it sporadically, and gave up, thinking it was not really helping.  Yesterday I picked one up thinking I mine as well try the real thing.  To my surprise it is much different than what I had created, and I cannot believe how badly it hurts.   Hopefully I am working some of the tension out.  I am going to add the use of it to my routine for a while and see what happens.  My routine consists of rolling, icing, stretching, cross training, taking meds and taking it slow.  I don’t really think there is much more I can do.  I plan to run 2 or 3 times this week and cycle 2 or 3 times.  I won’t be running more then 4 miles until I feel that I can run 3 without any discomfort.  I hope to increase my cycling time a little more rapidly but I won’t push my luck.  I remember what it was like to think that anything less then an hour wasn’t even a workout, I can’t wait to get back to that.