I was trying to run
heroku run rake db:migrate
And was getting the error
Cannot run more than 1 Free size dynos.
See below for how to fix...
The answer is to look for any open heroku sessions (you can use 'heroku ps' as john points out below), in my case I already had a started a heroku console session 30mins earlier and just forgot about it. So if you see the "Cannot run more than 1 Free size dynos" error just close any existing console or other heroku sessions you have open.
Hopefully this saves someone the ten minutes it took me to come to my senses.