Improving 10k time at altitude

[MarkCo]

Hi TheEd

Hope all is well with you. I thought I'd update as not posted for a while.

Back in November I was building the mileage back up. I must have increased mileage/intensity too quickly, as despite feeling I was running well within myself I developed exertional rhabdomyolysis and had to take some time off running to ensure all was ok. After a month off, I started with some very easy jogs and have basically been continuing with that - just 5 or 6km and have only increased the pace slightly over time running 2 or 3 times a week. This seems to have kept the fitness ticking over, albeit at a lower level than before obviously and I haven't done any faster running.

I would like to get back to it, but it has knocked my confidence a bit as of course I don't want a repeat of that. So, no current racing plans unfortunately, just ticking over and will very gently add mileage and a little intensity when I feel I can, while ensuring good hydration, nutrition, not running when tired etc.

Any advice welcome if you have experience of this. Many thanks

Cheers