Now, I need some advice about this ITB. I have no idea whether or not I should rest it one more day. It doesn't hurt that much- just enough so that I'm paranoid about it getting worse. I know it's hard to tell someone whether or not they should run... just debating and worried that another day will throw my mileage way out of whack. But, I'm also worried that I might injure it further.

I did some big bad things to my ITB back in April, which is why I spent most of the spring on the shelf. I have two stretches that have done wonders for me: Kneeling on the knee with the bad ITB on the ground, other quad is parallel to the ground. Tilt your pelvis back a little, and push forward a little bit. YOu should feel a stretch down the quad and the side of your leg. The second is harder for me to describe, which is too bad because it really makes the ITB band tightness go away. Get down in a take off stance, like you are a 100 meter dash sprinter taking off out of the blocks. Your good leg is underneath you, with your quad parallel to the ground, and that foot flat on the ground. Your bad leg is behind you and your are on your toe on that side, with your knee barely touching the ground. Your hands should be even with your good toes flat on the ground on either side of you. Your knee on your bad side doesn't necessarily need to be to the ground, it depends on how flexible you are (I am not) you should feel a stretch starting up near your Tensor Fascia, and down to the outside of your knee. IF you need pictures, I think I can figure something out. I'm not the best at describing stretches. :-)

http://www.performbetter.com/detail.aspx_Q_ID_E_4278_A_CategoryID_E_235 Here is the foam roller I use. Sometimes you can find them even cheaper. Brand doesnt matter. White is what I use. It is a bit softer and doesnt last as long as others, but has lasted 2 years for me no problems. I like the softer one. You could use even a tennis ball to roll on. It will stretch out the IT band fine. The link above has a link it to a pdf file which shows you how to use the roller. Page two about half way down for the IT band.

Video of foam rolling. http://www.youtube.com/watch?v=QJLxruO3su0 I have found if you find a very painful spot, stop rolling and just keep the roller right under the painful spot until the pain goes down by 75 %. That works better than just rolling up and down and not stopping on the painful spot. When you use the foam roller and you only feel pressure and not pain, the IT band problem has been cured for this go around. If it hurts like all get out, you have IT Band problems or are about to get them.

Thanks for the link Cash. I've been saying lately that even the fights around this place are like watching Care Bears have a pillow fight.

MTA: I have to run, because if I don't Dave will be mean to me and post weekly miles.

You know I will. And if you keep that up, I'll post yours in bold or pink letters or something. Its called encouragement and holding each other accountable. Its like a 12 step in here just to get people to the starting line. MTA: Did you see Santa up there?

wow- massive amount of info- off to get a foam roller now.... I've always wanted one so this will be a good excuse to get going on a better stretching regimen. thanks so much everyone

If you run zero miles, you wont show up on the list at all.

Kimmie - that's what I was trying to say - rarely is my IT the root of the problem. It typically only hurts me when everything else is tight. I have no clue how to use a foam roller though so i can't help!

20 more miles to go for YTD Goal.

go pace go!!!