What do the gear marks on the filament look like once you retract it out? If it is squishing the filament into an oval with very deep bite marks, loosen the tension screw. If they are very shallow, try increasing the tension. Also, once you have had an extrusion problem, it is a good idea to dismount the filament drive and clean out the filament drive gear. It will gouge out bits of filament and they will fill up the grooves. Also try upping your temperature to 220 or 225, that will help it flow a little easier. My current standard PLA temperature is 225.
If none of these things work, it is time to try your first extruder cleaning. The easiest step is to use some tools to push down on any filament in the heated barrel to try to get it all out. These bits come in handy:
http://forum.makergear.com/viewtopic.php?f=3&t=162 (but be very careful with the tiny bit, it is very fragile and you don't want to enlarge the exit hole).