Foam roll above and below the injury, not directly on the injury. Roll out your hamstrings, glutes and quads also. You can use a rolling pin on your calves if you don't have a 'Stick' or similar, it will get in a bit deeper, lax ball as someone else suggest can get in there also. I'd be cautious with the ice after a couple days, it can slow the healing as it prevents blood flow.

ART is a waste, get a real massage if you want outside help.

Also, you won't lose fitness if you do nothing between now and the race so take it easy.