Ran my first 10K for years on Sunday at Sunderland good few thousand running the 10K and half marathon organised by Steve Cram.Have never done any speed work this year with mostly training for 50K Ultra few weeks back.The weather was poor and breezy on the cold NORTH sea front but it could been worse.I ran solo and was pretty pleased with effort as had been out on drinking session the night before.I had intended on running sub eight minutes miling but managed an avg of 7:28 min/ mile.Was happy with that on no 10K PREP and overall time was 46:50 mins.Finished 24th in MV50 Cat.Looking at doing some speed work to try and improve on 5K and 10K distances.