This morning I ran 4 miles in 35:30 min on the treadmill at a 1.0 incline. I started slow because my knee is still sore but actually it felt ok running. I mixed it up a bit by sprinting for 1 min every 9 minutes and the last 2 minutes. Then streched out really well - esp my quads and it band.
So my knee stll really hurts when I go up and down stairs. I have an acupuncture apointment today and hopefully it will help. I definatly need to get my bike dialed in better.