Rocknrollgirl-thanks for the input. I agree injury free is always much better. So instead of aiming for 4 miles I will just add .5 to my 2.5 and make a 3 instead. A few weeks down the line I will be at four and I will still be in good shape for my 5K race.

The good thing is I will have at least trained for it and, more or less, done it properly. The only thing I am lacking in the training is speedwork and hills. I have been trying to brainstorm where I can go that is fairly close to the house so I can get there quickly to run hills in the AM. There is a lot of asphalt and not a lot of dirt Probably the reason, or one of the reasons I have made it this far is because I have just stuck to the track or dirt.

Thanks for all of your help