This is what Lulu Weschler, the goddess of ultramarathon cycling and physical therapist and Furnace Creek 508 and RAM finisher and researcher and publisher of all things about hyponatremia told me about ITB:

A: Make sure your cleat isn't pointing your toe in.

B: Move cleat to the inside of your shoe.

C: Put a shim between your pedal and crank.

In order of severity- do only what you need, but keep it in the back of your mind just in case. ICE.

Nanci

PS, Wannabe, whatever.

Yoda: Do, or do not. There is no try.

It doesn't always get worse.

Pain is weakness leaving your body.

Start slow, and taper off.

And last but not least, the South Park song: (This is my secret last defense, sing as you are running in extreme pain, watch the movie if you don't know the tune- but don't let your kid see it!) (This got me through a 50k trail run, with severe ITB- my first experience with it!) (It was the "you can do it, it's all up to you, mmmkay, you canb do it, you can change your life today!" part that was the most meaningful to me, though it is a very catchy tune!)

Mr. Mackey: There are times when you get suckered in
By drugs and alchohol and sex with women-mmkay
But its when you do these things too much
That you've become an addict and must get back in touch
You can do it Its all up to you-mmmmmkay
With a little plan you can change your life tooo-day
You dont have to spend your life addicted to smack
Homeless on the streets giving handjobs for crack
Follow my plan and very soon you will see-eeyy, its easy mmkay

Step 1: Instead of a** say buns, like "kiss my buns" or "you're a buns hole"

Step 2: Instead of sh*t say poo, as in "bull poo", "poo head" and this "poo is cold"

Step 3: With ***** drop the t because bich is latin for generosity

Step 4: Dont say fu*k any more because fu*k is the worst word that you can say

So just use the word mmmkay!

Children: We can do it its all up to us-mmmkay (mmmkay)
With a little plan we can change our lives tooo-day
Mr, Mackey: you can change it today
Everyone: We don't have to spend our lives shootin up in the trash
Homeless on the streets giving handjobs for cash
Follow this plan and very soon you will see-eey
Its easy mmkay!

Mr. Mackey: Step 1 Children: Instead of a** say buns, like kiss my buns or
you're a buns hole

Mr. Mackey: Step 2 Children: Instead of sh*t say poo, as in bull poo, poo head and
this poo is cold

Mr. Mackey: Step 3 Children: With ***** drop the t because bich is latin for
generosity

Mr. Mackey: Step 4 Children: Dont say fu*k any more

Everyone: Cuz fu*k is the worst word that you can say
Children: Fu*k is the worst word that you can say
We shouldn't say fu*k, no we shouldn't say fu*k, fu*k nooooo!!!
Mr. Mackey: Your cured, you can go!
Everyone: We don't have to spend our lives shootin up in the trash
homeless on the streets giving handjobs for cash
Follow this plan and very soon you will saaay
Its easy mmmkay!
Children: It's easy mmmkay!
Mr. Mackey: It's easy mmmkay!
Children: It's easy mmmkay!
Mr. Mackey: It's easy mmmkaaaaaaaayy
Children: It's easy mmm
It's easy mmm
It's easy mmm
It's easy mmmkaaaay
(both finish at same time)
(laughing)
Mr. Mackey: Mmmkay
Mmmkay
Mmmkay