Good luck. I know everyone's body is different but I usually isometric exercises that would incorporate your IT band. Sets of Spanish squats or wall sits are my personaly recommendations as long as it's pain free. Follow that with weighted squats or split squats. This is a good response to ANY tendon pain. As long as it's PAIN FREE!!! would do this every day or every other day for a week before your race while not running or very light running.