There is hope, I haven't really run for close to 13 months now, and haven't properly trained on the bike for the same either. This is by choice though as I have just been enjoying lifting weights in general. I've just recently done a couple of 2-3km runs and the sensations are good, I think if I wantd to right now I could very gradually start increasing my run and bike volume and start training properly again.

Why I think mine has improved are two factors: 1) I stopped running and riding completely. This is important, you need to be patient and let it heal. The want to start running again too soon will set you back months each time you aggravate it. 2) The strength work has helped it heal no doubt. Leg curls, stiff leg deads, good mornings, all weighted and all with a slow eccentric component. By weighted I mean heavy weights, not stupidly light ones.

Once I get done having fun with the weights stuff I'll be getting back into proper swim/bike/run training, around October this year. I'm currently late 30's for reference.