I went riding today and what a difference. I really concentrated on my cadence, keeping it at a minimum of 80 rpm. I rode 9 miles, mainly a loop around the river. I started on the one side that has the bike/walking path which is very level. When I got a feel for the cadence and saw my knees were doing great I started the loop. The other side is mainly roads and hillier. I kept my cadence and kept going without any problems. The only thing that happened was my feet kept moving around on the pedals. I looked at toe clips with and without straps after the ride. I think they would help a lot.
One thing I think that really helped is that I started stretching and strengthening my knees and legs. I have been stretching twice a day and strengthening once (in the afternoon). I figure if I stretch in the morning before work it will help protect my knees during the day, and in the afternoon to relieve the days' stress.
I just started watching the "Strong Knees" dvd and it is helping a lot. I should have been doing this years ago.