Okay, the weather was pretty miserable--73 degrees, 94% humidity. Not adjusted to that yet this year! But I'll take humidity over pain ANY day, and my IT band felt better than it's felt in a couple of weeks.
The form change (slightly higher knees) plus all the other stuff...reduced mileage, rolling, stretching, strengthening--all seems to be coming together, and I think by next week I'll be back to my normal 5K route, and soon after that, some longer runs again.
A little stiff afterward, but it's just SO improved over where it was. Hip hip hooray!
2.47 miles, 26:07 (10:34/mile)