Another item that may help is a knee band or tendon strap
http://www.amazon.com/gp/product/B0002EQ3FA
http://www.amazon.com/Knee-Pro-Tec-P...D43W55JYAJ0HDX
Knee stretches:
http://www.comgri.com/ouch/knee3.html
Did you time the run? How'd you do? I had some doughnuts in an department supervisor meeting yesterday morning and was hurtin' bad on my ride. Big no no