Trying to improve my running

3.75 miles time 34:05 9:05/mile. Had 1 real hill the middle miles were slow, and were the uphill miles.

3.13 miles, 28:07, 8:57/mile 2nd half of first mile was slow. I was post call this week so I think that has affected me. I ust don't feel I am going as fast as last week.

6.14 miles, 1 hour, 9:46/mile. the whole run was pretty fast except for the middle 0.5 miles when i decided to go over the top of the hill and had to go slow because of the cactus overgrowing the "trail".

didn't run. Too tired worked until 2230 last night.

3.47 miles, 32:56, 9:29/mile average pace. Hard run this AM. The first mile I was really sucking wind. pushed through and felt better towards the end.

Here are the mile splits.

 had 2 stretches of 150 ft elevation gain.

I fell down running on Thursdays run.  Didn't think much of it just scuffed my knees and my hands. My knee has been popping since around that time maybe a day earlier. After today's run though I developed a large knee effusion. I had no pain or problems during the run. I started to have some pain after the run witht he effusion and the knee felt pretty unstable. I am not sure what is causing this. I hope only patellofemoral problems. I am worried about a meniscus. I guess I will take it easy next week. maybe try biking or swimming. if anyone has advice I would love to hear it.