Disc herniation update any PT's/Doctors input?

Well, haven't done any tris or much running this year while rehabbing my L5/S1 herniation. It's been a slow process but I may be on the backside now. I have opted for the non surgical path although I sometimes wonder if it was the right decision. Any PT/doctors with further input as to what I should avoid would be appreciated. My plan is to start biking a little, swimming and still avoid running until maybe Sept. I want to compete in a HIM next July and would rather take a slow approach and start ramping up my training as I get into late Fall/early Winter.

I was diagnosed in early Nov with the following:

L1-2 small focal, shallow right paracentral disc protrusion without nerve root compromise

L2-3 normal for age. Mild left facet hypertrophy

L3-4 normal for age. Mild left facet hypertrophy

L4-5 small shallow central disc protrusion and Mild left facet hypertrophy with no nerve root compromise

L5-S1 left paracentral/subarticular disc extrusion which posteriorly displaces the left S1 nerve root and extrudes and migrates superiorly. Superior migration has change in the signal density which may indicate a free fragment. This extends along the ventral epidural space and the left lateral recess to the level of the pedicle of L5. Degenerative end-plate changes are present with sclerosis and loss of disc space height. The exiting foramen remain patent.

Had a follow MRI a couple weeks ago and the findings:

L1-2 Mild disc bulge with small right paracentral protrusion. No significant spinal canal or forminal stenosis.

L2-3 Mild disc bulge producing minimal spinal canal and lateral recess stenosis. No significant foraminal stenosis. This level is unchanged.

L3-4 Mild disc bulge with mild lateral recess stenosis. No significant spinal canal or foraminal stenosis. This level is unchanged.

L4-5 Mild disc bulge with mild spinal canal and lateral recess stenosis. Mild right inferior foraminal stenosis. This level is unchanged.

L5- S1 Previously seen left paracentral disc extrusion has resolved with internal resolution of the mass effect on the left L5-S1 nerve root. A small left paracentral protrusion persists, mildly contacting the left S1 nerve root without significant displacement or compression. No significant spinal canal, right lateral recess or foraminal stenosis otherwise.