my knees, ouch

My knees have been bothering me for a while. The pain seems to occur after my speed/tempo day, when I wear my Nike's. Both knee caps hurt and it is painful to go up and down the stairs. I am not sure if it's the speed or the Nike's, and keep forgetting to try to run fast and longish in my Sauconies and see what happens... So I ice, and I put all concerns aside, and hope that my orthotics (which arrived and I need to pick up) are going to help.