Well my bike ride went quite well last night, I helped my self by not using my flat pedals and using my spds with my Specialized BG shoes, even in the short time I've been using those shoes I've noticed my knees do not move laterally on the bike whilst I know when I use the flats (especially without my normal arch supports in the shoe - d'oh) my knees will collapse in when pushing hard. At first both my knees felt stiff but I think that is because I haven't doen anything except stretching for about a week and a half but after a while they both loosened off brilliantly, my leg felt better after the ride than before, so cycling is back on the agenda, with my Specialized shoes at least. I'm rollering my IT band daily and stretching and other self massage.

I am pretty convinced its ITB and looking back through my training log I've done loads of things over a two week period to bring it on (hill running, hill walking, longer run, riding with flat pedals...). The research I've done points to weak gluteus muscles, particularly gluteus medius. On Monday when it had really calmed down a lot I did some strengthening work on the gluteus medius, the left was appallingly weak and the next morning it had all flared up again so I think I'm in the right area. I have a sports massage tomorrow then I am on holiday for a week being a tourist in New York (can't wait) as long as I can walk around easily for that I'll be happy.