mamafox - you've had a rough time with that cold, but you've nothing to prove next week, you've got your GFA time so you can just potter round and enjoy the event. I'm sure you'll feel a lot better by then too.
Jugula - you've done well with the long runs. I agree with Khanivore, your body needs protein for recovery, it can do nothing with it while you are running but I expect the other ingredients in the shake were responsible, fluids etc. But if it suits you then that's fine.
KK - well done on the PB.
Big G - that support group does sound a good idea.
I'm not surprised at your rant. In a situation where their admin should be meticulous they have let you down.
Well done on the handicap race, I saw Fizz on Saturday and she had the Xmas wrapping paper ready for the Secret Santa.
SK - perfect, that's exactly how it should be, that feeling that you could carry on.
Iain - I think that plan would suit you, you like hill work and are not frightened of the speedy stuff either.
Khanivore - are they those funny socks like gloves?
You seem to have got your fuelling spot on now, or at least know what you need and what suits you.
LOL at the weight gain
First frost of the winter here today, dry so not too bad for running.