run on the flat

do a google search there is is good stretch where you cross your legs - **** your hip out and bend to the side - you want to stop after a mile and stretch

stop every 2 miles and make sure  your band is not starting to snap and irritate your knee - if it is you are done for the day

deep tissue massage

foam roll - front side back of legs and your butt

there is also a couple of stretches for your glutes you can do laying on the floor

If you are in pain after a run find a chiropractor that does active release therapy

you have run 10 miles - this is enough to get you through your race - better to get to the start healthy than drop out half way through. do NOT cycle - this is more annoying for your IT band than running

Kelly;

Here is a good website that has a training schedule for a half marathon and full marathon.  www.marathonrookie.com  I completed this training and ran my first half marathon in May.