Sorry if that came across as cheeky. I'm not taking the p**s. You've been training hard - possibly too hard - and your ITB is letting you know. Running the first two miles of a 20mile training run at sub-MP is totally mental. I struggle to run at MP+90seconds for the first couple of miles of a run.
Take it easy. You won't lose sub-3 fitness now, but focus on getting to the start line!
RBC, I have suffered a few times with ITBS and yes it's a real pain in more ways than one. I have found out the couple of points below
Don't run for at least a week, any pain over moderate will delay the recovery, for example 4 days no running a 6 miles run with moderate+ pain over the last mile or so will put you back to square one (or minus one)
... Tried a easy recovery run this morning but knee / ITB pain started at mile 2 and I had to limp back- feels quite bad now and weirdly I also have a pain on the side/ top of my foot on the same leg??
10mi with some strides today. As I was running up the coast I was passed by a convoy of 15-20 red Ferraris . I have little interest in cars, but it was still quite a sight. They had French plates, so must have been a visiting club.
It was so windy today, gusting F8. I hope it dies off a bit for threshold intervals tomorrow.