Monday : 10-12 miles (5.2mph)
Wednesday : 3-5 miles (5.2mph)
Friday : 4 miles (800m intervals/1600m intervals/3 mile tempo)
Saturday : 3-5 miles (5.2mph)

The Pain :

Over the past few weeks, I’ve started to feel an increasing pain in my knee. It runs in a line fron the top of my knee, down the middle of the kneecap it seems. The pain feels to be withing the knee, behind the knee cap. I dunno, it’s hard to describe. The pain occurs sometimes randomly, mostly when I sit at my computer (which I do for long periods of time). Recently it’s started to hurt walking up the stairs and on hills. It’s always hurt when driving (which I also do a lot since I am a professional tutor). In the past 2-3 weeks, the pain has happened, occaisionally, during my speedwork. That pain is a bit sharper and the knee sort of feels “unstable.” Yesterday, the pain only occurred for a bit and went away after 100m. Two weeks ago, the pain occurred and lasted for 2-3 laps and almost was enough to stop my speedwork. Mostly, the pain was in my right knee, but just yesterday it started in the left knee too!

I’m also fairly concerned that the Kung Fu that I’ve started is also hurting my knees, as the timing of the running knee pain and the beginning of the class is somewhat coincidental.

I’m taking steps to try and fix the problem in various ways. Treating it as a possible leg muscle imbalance, I’ve tried doing isometric hamstring, hip abductor exercises. My friend ordered me some Chinese herbs to make tea and compresses out of. I’ve also reduced my mileage by ~half. I’m probably also going to start biking as well as regularly take Glucosamine/Chondroitin.

My questions are :
1.) With all the squatting I do, is it more likely that my hamstrings are stronger than my quads?
2.) Should I cut out my squats?
3.) (and most importantly as I am training for Marine Corps OCS) How can I modify my running to keep reducing my 3 mile run time?
4.) How can I take care of my knees?

Long and involved question, but would appreciate any and all advice.