Still nursing some wounds - the left leg has about 3 spots that are feeling injury prone and very stiff, I'm thinking all due to IT band tightness? Anyway been using the foam roller and icing. Recovery time:
PM: 3 mi. super easy jog on mostly grass - about 9 minute pace, foam rolling, core strengthening, stretching and more stretching. 6 mi. on the bicycle - 25 minutes - pushed it on the this to get the heart rate up. Strengthening exercises - core, legs, abductors... and more foam rolling and stretching. It seems like the left leg IT band hurts about twice as much as the right leg when I roll it out on the foam roller... I guess that is the intent?
I have been icing sore spots since last summer, but have not seen nearly the same recovery results as with the roller.