No matter the plan... we all Blog to Lose!
I cannot say enough great things about the foam roller. It really loosens me up, and, combined with regular stretching, keeps me injury free. I never realized that overuse injuries could be so effectively staved off by simply keeping your tendons, ligaments, and muscles pliable.
I'm going to link you to the blogger from whom I first heard about foam rolling. She did an exhaustive explanation, with pics, of the value of the roller:
One of these days I'm going to get brave and get the scary one, with knobs on it. Right now I just use the very firm smooth roller, which hurts-so-good enough already!