32k this week 10k in 4.08/km 900 metres 4k 17k in 4.33/km
The general rule of thumb with an injury used to be RICE (Rest, Ice, Compress, Elevate) then became PRICE (Protect) and is now POLICE (OL - optimal loading). I'm ok with most of those but not great with rest. 3 days later the leg had been feeling fine. I had been stretching everything that had been neglected over the previous few weeks and begun dynamic strengthening and control exercises. The 10k felt good.
Running the next day was not a good idea - I made it 900 metres before the twinge returned. The same the next day after 2.5km. Really not good. Even when ITB symptoms are feeling better it's not wise to run consecutive days so alternate days is the plan from now on - the 10 miles at the weekend felt alien but it was good to be back.