Rehab, Rehab, Rehab

   So today I found out that my decision to do a double digit run yesterday may not have been the best idea I have ever come up with.  Over the course of the night I was woken up a bunch of times by some knee pain when I was rolling over in bed.  This morning, the knee was definitely not happy with my decision to run 10 miles yesterday as it was pretty painful.  The pain is still located on the lateral leg, mostly on / under the knee cap and on the superior lateral portion of the tibia.  The pain is at its worst walking down stairs, and I was actually breaking the two floor rule a lot today(the two floor rule is the rule where you shouldn't take the elevator to go less than two floors or less unless you have a medical condition that prevents it or you are carrying food or heavy objects).  Overall, the pain at the start of the day was about a 5/10, but after some icing it got down to about a 3/10.  Again, I think these symptoms point more towards a diagnosis of patellofemoral syndrome & some bursitis.
    Most of my day today was spent in my office at work with bags of ice on my knee.  I am lucky in the sense that my job gives me the time to ice my knee multiple times throughout the day.  Today, I think I literally iced my knee for at least 4 hours, which is pretty good if you ask me.  So with this minor set back, I need to come up with a game plan for my training.  The race is 83 days away, which is basically 12 weeks.  I think the next 10 days or so is going to be spent rehabbing my knee.  Bascially, the treatment of patellofemoral syndrome is to strengthen the quadriceps to help prevent abnormal movement of the knee cap during running.  In addition, icing + anti inflammatories should help cut the inflammation of the soft tissue that is causing the pain.
     So, in sticking with my plan I did about 30 minutes of quad exercises when I got home from work today.  After doing them, I think I can say without hesitation that my quads are definitely too weak!!  My exercises basically consistent of a bunch of moves from the legs portion of P90X, namely squats, 80/20 squats, skating lunge, wall sits and some simple leg extensions.  After a few sets of each of these, my quads were on fire and I could barely sand up from a sitting position.
      Not quite sure how the legs are going to feel tomorrow, but my goal is to do these exercises daily or at least every other day to build up some strength in the legs!  Hopefully the muscles will be stronger in 10-12 days, but I am not sure.