On Monday I came down with a cold I had a sore throat, runny nose, and was congested. After a day my sore throat went away but my cold symptoms remained. Today (Saturday) I woke up with a really sore throat. I have no fever or swollen lymph nodes. What could be the cause of this sore throat, could I have something else or is it just the same nagging virus? I have a big track meet on Monday and need to get better. Any suggestions?

For me (and probably most people), a sore throat along with a cold is either clogged up post nasal drip or less likely, a strep infection. You can see infection as a bright red patch way at the back of your tongue, with a flashlight and mirror or someone else looking. That needs antibiotics.
If it's just that horrible glue-y mucous, drink tons of liquids to loosen it, suck on cough drops with menthol, and gargle every hour with warm salt water. Brush your teeth and tongue too. Don't use mouthwash.

I haven't tried the new saline (salt) nasal spray. Try whatever you can afford in the drugstore. But mostly drink water and weak broth and juices.