Don't wanna be FAT!

Sunday night just walking around my knee was sore from my i.t. band having knots in it so I rolled it out Sunday and Monday, and decided to take Monday off completely.  This morning I ran real easy and it was fine until the last little bit I could feel the i.t. band getting real tight again.  It's nothing serious yet, but I'm going to be ultra conservative this week because I don't want it to become something serious.  I was due for an easy week anyway as the I have been very aggresive in my training for about 5 weeks in a row.  AP:  7:34.  

Ran 3.8 miles up to Roy High's track, 4x100 strides 100m jogging inbetween, 4x200 fast 100m slow jog inbetween, 400m slow jog, 4x200 fast 100m slow jog inbetween, 4.2 mile run home.  1st set of 4x200 splits were 31.8, 31.14, 30.86, 31.38.  2nd set of 4x200 splits were 30.62, 31.44, 31.77, 30.99.  I felt good on these and my leg felt good.  I think I might just be being paranoid about my leg and knee because I'm in real good shape right now and everytime I get into real good shape it seems I get injured.  I hope it's just me being paranoid.  But, I'm experienced enough with injuries that I know that I can't just ignore the pains that I have been having.  I think it might be piriformis syndrome that I'm dealing with and not my i.t. band like I originally thought.  I've had a little bit of knee pain on the outside of my knee which made me think it was my i.t. band, but I have also had some real bad lower back pain at times and some tingly pain up and down the back and outside part of my leg and real tightness in the right buttocks which makes me think it's the piriformis flaring up and causing pains up and down my sciatic nerve.  Any thoughts or advice????

Easy run. Felt pretty good. There were times where my knee hurt just a little bit but the last 6 miles or so felt just fine.  I think it's getting better.  

3.5 mile warm-up, 8 mile tempo, 3.5 mile cool-down. My leg felt good, but this was not a great run. I felt like I was going as fast as I could the whole time but was unable to run as fast as I thought I should have been able to. I was glad I didn't run the strider's half marathon because I would have gotten my butt kicked on this particular day.  Splits for the tempo run were:  5:20, :16, :21, :21, :25, :20, :23, :41.  AP:  5:23.  I was hoping I could average between 5:15-20  and not feel like it was an all out effort.  Oh well I would rather have an off day now than in a couple of weeks.  I'm just glad my leg is holding up.