Yoda,
I read an article the other day on ITB issues, and they said that it is actually worse to run slowly if you have ITB. They suggested that after you warm up, that you run sets of striders or harder intervals and then walk, don't jog between sets. They said there is less rubbing of the knee friction point if you go faster. I thought it was an interesting idea.

But then again, what the heck do I know....