Since my only free time of the day involves daycare at the gym, I headed into the weight room knowing I wouldn't be running. Instead I did the following weight machines.
*seated row - 3 sets of 10 reps, 40#
*lateral pulldown - 2 sets of 10 reps at 40#, 1 set of 10 reps at 50#
*seated leg curl - 3 sets of 10 reps, 30#
*leg extension - 3 sets of 10 reps, 30#
*seated leg press - 3 sets of 10 reps, 90#
Ironically enough my knee did not hurt at all while doing the leg exercises.
Unfortunately I tried to do the elliptical as my cardio and could only last 4 minutes (0.25 miles) before the pain was too much.
And thanks to marathon-photos.com for some awesome shots from the July 4th Spectacular 4 miler.