Rhett

I did it!  5 easy miles without any knee pain.  I felt horrible the whole time.  I guess I'm still not completely better from being sick, but at least my knee didn't bother me.

10 minutes elliptical

20 minutes stair speed intervals.  (Very tough, still recovering from illness)

 0.5 miles on TM, cool down.  Knee seemed off a bit, but it was different than the previous pain I had.

Lower body weights

Core

I actually had about 40 minutes for lunch so I went to the gym, hopped on the TM 2% incline and ran 3 miles at 8:00.  Felt really easy and no knee pain!

20 minutes stair speed intervals- 2 min walk/ 2 min run

5 minutes cool down on stationary bike

 2 miles TM 2% incline at 8:00 pace

 Core work

My knee did not bother me while doing stairs.  It felt a little off while cycling and running though... not painful, just something there that isn't quite right.

I strapped on an old knee brace that I hadn't used for many years and headed out an 8 miler.  I haven't run that far for a while.  Things went really well the first few miles with no pain, then I started to get an achey feeling, but not painful and it would come and go.  I finished the 8 miles with a 7:53 pace.  I've got a lot of work to do in 1 month (from today) to be able to finish Boston.