Yikes, sorry to hear things are rough! I wouldn't worry too much about the DOMS when you've just started something new. That is a normal thing that happens (I've been having it lately myself, having recently started doing some strength training and experimenting with running barefoot) and should decrease after a few times of doing the new workout. Definitely keep working on those knots; that twinge around the outside of the knee could well have been from one in the vastus lateralis rather than an ITB problem and if your quads have been having issues it's pretty likely. Keep an eye on that though (and make sure you don't have a trigger point in the TFL on that side--that can make it tight which of course makes the ITB tight)--IT band syndrome is a bummer. Good luck and keep us posted.