knee pain (IT band?)

Question
I have been training for my first half marathon and have encountered a road block.  I am following a schedule that increases mileage every two weeks.  The past two weeks I have gotten of my schedule through the weekdays, and one Friday (a day I don't usually run) I went out for a short run (4.5 miles) and I was feeling good and the 4.5 miles turned into 6 miles.  That was the first run I had completed all week. My knees were a little tired not really hurting but aching.  The next morning I joined my friends for our regular long run (8 miles).  My knee almost immediately hurt a little.  By 3 miles I couldn't force myself to run...it was no longer an option.  The pain was/is to the right side of my right knee cap and is most painful when pulling that leg foward in the stride. By that night I couln't even walk without pain.  Every bend of the knee hurt.  I rested, iced, elevated the knee every chance I had the next few days, until I could walk without pain.  I waited 10 days until there was no sign of knee injury when I bounced around or warmed up like I was running.  I attempted a short 3 mile run yesterday.  1 mile in the pain returned (not as bad)  It continued the rest of the run, but never seemed bad.  Today, I can walk but I also notice the pain.  So, I have 5 weeks until the half marathon and don't know what to do as far as training goes.  Do I take another week off?  Are there other things that could help?

Answer
Hi Niki
The best thing you can do to heal and maintain your fitness level is up right stationary bike workouts.Anything you do running you can do on the bike.You just go by time such as if you did a 8 mile long run at 9min pace  would be 1hr 12 min.That would be the time spent on the bike.You can do intervals,tempo's etc.I have worked with many clients in your situation with the bike and no running.I had one 52yr old women last year who only ran 7 times in 8 weeks and all the rest on bike including a 3hr long bike.Her goal was 4hr in boston marathom and she came very close 405.Not bad with no running.I have many more like that.You probably have some tracking and alignment issues.If you have other questions just get in touch or you can call me here in Albuquerque NM any time for more clarity Niki.

All the best

John