Improvement?

I did my tempo run this evening, which is 1600m warm up, 2X1600m@06:44, 1600 rest, 2x1600@06:44 and a cooldown. The first two tempo miles passed at 06:42 and 06:33. I felt fairly fatigued at this point. The rest period was 1600m, which is quite long I think. The second set of tempo miles were 06:28 and 06:33 and I was surprised at how much I had recovered and I might need to reconsider my target pave of 06:44 or reduce the recovery period.

Iliotibial band

In recent weeks I've upped my mileage by about twenty per cent and I think it is paying off. I am running a little ahead of my target tempo pace and my interval sessions seem to be getting a little easier. However, there is a drawback. My IT band is playing up, atleast as a self diagnosis I think that is what it is and has resulted in 'Runner's Knee'. I am pretty sure this is what is it as I have all the classic symptoms, a dull and sometimes sharp pain, especially getting up from a seated position or walking downstairs.
Also, the stretches that relieve and/or prevent IT band pain do seem to work and are keeping it under control. I am trying to build in more stretching and gym work to strengthen my quads, hamstrings and glutes. FIngers crossed this will do the trick!