About a month ago I developed some IT band pain and then a week or 2 later some hamstring pain real high up where it connects with the glutes.
Been seeing a chiro that does the graston technique etc. IT band was only bothering me on the bike but not the run and feel the hammy more on the bike, not so much running.

IT band has improved a lot but this nagging ache/soreness is still in the hamstring area. Had started to feel better but sore right now.

My chiropractor (he is a multi IM finisher and KQ) says to keep active on it. He has said to still be doing stuff including pickups to keep the legs fresh and active, etc. Blood flow is better for healing.

But with only 3 days left before saturday is it better to just lay off?

I ran 10 miles last saturday and biked 45 sunday with a 3 mile run.
Took off monday. Ran 2.5 last night easy, but fairly sore today. Not talking real bad pain but kind of an ache that is just there.

Do I do an easy spin tonight to keep the legs moving? Then take off tomorrow, then swim practice on Friday and maybe ride some of the run course real easy, and an easy jog?