So I rested for seven days, then ran 3.4k on Tuesday, of which 1.6k was at 5:00/k pace. That's all. And on Wednesday I could barely walk.
The knee is still sore today. So I guess it's in pretty bad shape. Have been to the acupuncturist twice, which helps a bit, but not a lot. He thinks it will probably take a month to heal.
What caused it? I think it was a partly from doing squats, but more from not having run much (hardly at all) for three and a half months. My muscles (especially the quads that support the knee) just got so weak that an 8k run with 4k at a decent pace simply tore up the knee.
Apparently, when you're not running, you have to keep working your leg muscles, with exercises and I have also been told that the elliptical machine is good. And then get back into it VERY slowly.
So hopefully, in a month, I will be running again...slowly.
Still haven't heard from Boston. Strange, I think.
10 hours ago