i tend to keep my cadence above 95rpm...normally about 104 on flat and higher on hills...slight downgrades and decents my cadence usually drops to 92-96 where i will push a slightly larger gear than i would normally prefer on the flats of NJ.

Edit: I suppose i should have mentioned that I have had a hip flexor (abductor) issue as an xcountry runner when i was a soph in high school. They said i should focus on doing squats and other exercises to work my butt muscles to help counter act the issue. But I've been running a lot since then, averaging 24 miles a week this summer with no issue (i'm a 5th year college student now so its been 7 years since that issue with no other occurrences.

I just read the wiki on ITB and i definitely did not warm up properly today....i only had 50minutes to get to REI before they closed at six, and i left at 5:05. I have to start realizing that at 22...my body isn't as youthful as it once was.