Itri Cycle 15 mins on spin bike
Itri Tread D +

3 mins @8mph/2mins recovery @4mph
3mins @ 7mph/1min recovery @ 4mph
3mins @ 6.5 mph/2 mins recovery @ 4mph
80s @ 9mph

Total miles 3

I am getting better at massaging and foam rolling my lower body to minimize and help move the pain along, not sure if I will ever be able to run with out pain but for now it is very managable. Both Dr. has indicated that running and working out is not going to make it any worse and resting is not needed anymore just need to manage the pain. I do not take pain pills unless when absolutely needed which in most cases applying ice had worked better to numb the pain.