Overdid it :(

My body was faster than my legs could carry for three miles in 29 minutes and 48 seconds. Because of my 9:56 pace, my left knee is in pain. It hurts when I walk up and down stairs and walk fast. I can feel the pain from the inside of my knee, and it especially hurts when I lock it into place. However, I feel no pain bicycling unless I slide my foot backwards on the pedal. I have been massaging the outside of my knee but I can’t find any response from muscles or tendons. After doing some online research on Runner’s World – Injury Prevention, I have concluded that it is Patellar tendintis (below). This means that I will be on the side lines recovering. In the meantime, I will be doing cross-training (i.e. bicycling) and leg extensions to strengthen my knee.

Excerpt from Runner’s World online:
Patellar tendinitis is inflammation of one of the knee-joint tendons. Tendinitis occurs when tissue breakdown outpaces regrowth, and is caused by increased mileage, hills (especially downhills), and pace. Running through tendinitis will make it worse and prolong your recovery, says Davis. But treated early, it can heal in a few weeks. Here's how: cross-train, ice, wear a patella strap, take anti-inflammatories, stretch, and do exercises to strengthen the joint and quadriceps, such as leg extensions.