Notes
Fri - Run of 3-5 miles. Any change/difference from how you felt two weeks ago, one week ago? Has the knee become worse, same, better? Keep a tally on this, it's important. If you keep it listed in your log, you can always go back and see what helped and what did not to heal the knee.
Sat - Today will be a day off, especially if you are planning on racing tomorrow. Tomorrow will also serve as you long run, as you will get warm up and cool down in along with the race. Rest up and keep me in the loop with how you are feeling. Be careful with the race.