I have sufficiently altered the way I walk and the way I run so that my knee feels AMAZING. Really - pain free for the first time in about a decade. It's phenomenal.
The flip side? I clearly have overcorrected or dove too quickly into the knee issue, and now have a shooting pain in my ankle when I walk. Jesus...
Today: Fartlek (or tried. God I hate that crap). I ran hard, practicing good form, for 4 minutes, then walked to recover; I did 5 cycles of this. Covered 4 miles.
Ooh - here's a question: ice or stretch first?
Definitely stretch first! Stretching while muscles are warm is the best way to do it.
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