I'm in exactly the same boat Cameron. Mine is only tight when running but I get a really sharp pain on the outside of my knee when I kneel down, say to tie my laces. Physio said the same things about my quads last week and I will hold off until running until I see him again on Friday. I have a marathon next month but will call time on it if I can't get going by the weekend. What the physio adviced is that i caught it early and to make sure it is fully cleared before any serious running again. He said that it could become really debilitating if I ignored it just now. Lots more foam rolling before Friday!
10 pound but not a problem. Just make sure they stamp it. I think most practices have a stamp so can do. Most places outside the UK can get a bit anal if they don't see a sign of officialdom beyond an original signature.
ditto gillet. I often run with one with a t-shirt but also gloves if it is a bit cold. If it is raining, you'll never stay dry but you'll only get wet once. A gillet at least will help to ensure that you don't get cold.
You only get wet once and as has been said before, your skin is waterproof. If you keep running then you won't get chilled. I get hot quite quickly so I find a windproof gillet does the trick for me, often with only short sleeves below. However, like Voley and Nayan, I never leave home without a hat and gloves. If you get too hot then they fit in a pocket very easily but if your fingers or head get cold then it is very difficult to warm them up.