So. The verdict of the Egyptian Magician is that I ramped up the intensity a tiny bit too much over the past two weeks, which has pissed off my piriformis (Latin for "pear-shaped" - thanks a lot). Anyhow, a few elbow-to-the-butt beatings, some stretching, and some time riding the baseball should leave me good as new. In thinking about it, I did ramp it up a bit too quickly. My mileage did not increase, but I dropped out some of the walking. The week before the 10K, I went from walk 2 run 8 to walk 2 run 20, and there was a 3-mile run and a 2-mile run without any walking at all. That plus the all-out effort in the 10K has resulted in a pain in my ass. So I'm going back to the walk/run for the next few weeks - which I had actually done anyhow. This morning I did walk 2 run 10, and while my legs still feel heavy from the 10K, everything else felt decent.
I also finally got back in the pool this morning for some pool running with Amy, although my legs were trashed after a combined gym TM + PT running total of 8.5 miles PLUS a PT beating. However, I took it very slow and easy in the pool, and actually felt better when I got out than when I got in.
And finally, my IT band has been quiet as a mouse. The scar is still lumpy and gets destroyed at PT (ow), but feels fine while running. I do believe that it is causing my tight hip flexor issues, but I can run. I am running, and it doesn't bother me at all. Which is a reassurance for me - as if I still needed it - that surgery was absolutely the right call for me. Let there be peace.