A trip to the Physio on Monday evening did not necessarily tell me anything new (Ewen's advice came later). As my IT band only becomes tender after an hour or so on the road there was no inflammation to inspect or tenderness to reveal just a tightness in my left IT band above the side of the knee (not where the pain was felt). She explained that the tightness could occur anywhere between the hip and the knee and still cause friction at the side of the knee as the whole band is pulled tight over the side of the knee (my words - but she said something like that).
She gave the tender area a good going over so much so that sitting here 24 hours later it is still sore to the touch (as if I banged the side of my leg against a hard surface - is that normal?). She did give me a good stretching exercise (it so difficult to stretch the IT band at the right spot as the fleshy part towards the hip, which is not tight, is the first section to get stretched). Heat, stretching and some strengthening exercises are the order of the day. While she did not discourage running I agreed to take a few days off and return on Friday evening. Before that I will attempt a medium long run (probably Thursday morning) to see if I have any chance of running on Sunday. If I last 13 to 15 miles i'll give it a go - if pain comes i'll give it a miss.
I started running shortly after my 40th birthday to train for the "once in a lifetime marathon" (mid-life crisis and all that) and haven't been able to stop since. This blog charts my progress as I attempt to go farther and faster than I have ever gone before.