pain on the outside of the knee

Foam roller - hurts like a motherf*er, but it helps a lot.

with regards to the 3.2 to 11 miles, i worked up to the long run over the course of a couple months, doing 5, or 6 miles then up. . the 3.2 i do once/twice a week is more of a tempo run. 

i think it is probably more just joint soreness. . it feels better now (just later in the day and i iced this morning), i can bend it w/o too much uncomfort. . i think it may just have been too much too soon, i have ran the same amount this month (so far) as i did last month (for the whole month), which does not follow 10%, i am a bad citizen

I ordered mine online from performbetter.com

I bought the PB ELite Molded Foam Roller.   It's black and much harder than the traditional white ones so it lasts longer, doesn't get all soggy or mushed down in the middle with use.

Target used to carry them, they might still if you want some instant gratification.  Get the longest one you can.  I got a med length one and I have times I'm afraid I'll go off the side of it. 

Jim 

Ok this sounds like the location where the ITB crosses over the lateral tubercle of the tibial plateau.... What surfaces and gradients are you running on?

ITB syndrome often occurs when the knee has repetitive movements causing the ITB to flick over the lateral epicondyle of the femur at around 30 degrees of flexion- ie especially in downhill running. Im guessing that at least 30% of your run is on a downhill slope of around 1-2%.

If Im correct, try walking down a flight of stairs- if this reproduces your pain on the lateral side of your knee, then you can should try a couple of things:

1: wurkitgurl is spot on. Massage and Stretching to the ITB to lengthen it out (can be done with the rollers or by a massage therapist/physio- both hurt like a mofo!)

2:Avoid the aggravating factors (ie change where you are running- try running at your local running track instead)

Good luck!