Celebrating the hard work of a few 2025 Mountain Ridge athletes

The Grand Canyon, courtesy PD GOHil

As we get 2026 underway, I’d like to take a quick step back and congratulate a few endurance athletes that worked super hard last year to accomplish some very lofty goals!

PD Gohil

In December 2024, PD approached me about his long-time goal of a Grand Canyon Rim to Rim to Rim run. Interestingly, he had no ultrarunning or trail running experience. He did have experience with long hikes in the outdoors and hunts at western altitudes. 

Clearly, PD had a huge desire to push himself, though sometimes, it’s that desire that gets us into trouble, especially as newer runners! I always want people to have longevity in running and improve their health, which is where we all must strike a balance.

This would be a tough 46+ mile adventure that PD hoped to achieve in May 2025. Not only does a person have to be physically conditioned for such a task, they must sustain a big psychological load to navigate and emotionally self-regulate. They need a willingness to self-rescue in an emergency and they have to self-support by carrying their food and water since there are few places to resupply. 

PD’s a busy guy with kids and owns multiple businesses, some of which require heavier physical labor that is taxing enough to affect training and recovery. Our first task was building a bigger aerobic base, which wasn’t always the easiest in WV’s winter. That’s where cross training on the bike was beneficial to avoid getting too much of a run beat-down but build base time. And knowing the canyon would require big ascending and descending, using the stair stepper and steeply inclined treadmill helped build more base and break up monotony, yet have specificity. 

Things didn’t always go smoothly, which is to be expected with so many new puzzle pieces to fit together. Sometimes PD’s body would retaliate from this new running idea. His inner shin and hip region soft tissues might occasionally become irritated, but we’d do a couple physical therapy interventions and adjust the plan to let things settle. Again, the cross training came in handy. Most importantly, he never gave up on his goal. 

As an intermediate goal, I suggested he experience his first ultra-distance while having aid station support well in advance of the Grand Canyon trip. He was able to enter the early April James River 50K near Gladstone, VA. This went splendidly with a finishing time of 6:12 for 21st overall and learning about regulating his hydration and nutrition as things became physically and mentally tougher.

Colorado River crossing, Photo Courtesy PD Gohil

Finally on May 21, 2025, PD set out into the Grand Canyon. He initially had some self doubts, as anyone would. I’ll let his words tell the most of the story: 

“My initial thought was there's no way a person can do what I'm about to attempt one way, let alone two. But then I reminded myself that I was capable, and many others had done the same before me.”

My barrage of warnings about controlling the descents, his quad soreness after the James River 50K, and online horror stories of other Grand Canyon runners persuaded PD into a controlled downhill pace. He worked especially hard on single leg strengthening in the month prior and felt that helped. He made it to the bottom of the canyon in two hours!

He said, “it was a fairly gentle climb for the next couple hours. I felt absolutely amazing! I made it to Manzanita where the big climb starts and took a few minutes to pack some extra water and get some more nutrition ready. The climb out on the north rim felt like an eternity. I was pretty sure I was never going to reach the top. But every time I turned around and looked at how far I had already come, it blew my mind.”

“I made it to the North rim in 7 hours and 10 minutes. Distance of 22.5 mi and gained about 6000 feet in elevation. My wife met me there and I was able to load up with more nutrition and water. I felt some blisters coming on and I re-taped my feet and changed socks. I was able to jog a considerable amount of the way through the canyon as the temps got hotter and hotter. I was tired. Damn tired. But I still felt good and felt like I had the energy to move. So I kept pushing. Made it to Phantom Ranch at 5 minutes after 4:00. I was supposed to get a lemonade and a Snickers, but I was 5 minutes too late. They closed at 4:00. That really sucked because I was looking forward to that lemonade big time. Fueled up with 4 liters of water. I began the 7 mile and 5,000 ft climb out of the canyon by 4:30ish.”

“The climb out was not as miserable as I envisioned, although it was slow. I took breaks as needed and worked my way all the way to the top. My nutrition worked out really well. I used liquid calories from (the) Skratch supercarb mix and the Skratch hydration as the bulk of my calories. I was able to eat some, but food was so repulsive it was almost unbearable to eat. Finishing in about 8 and 1/2 hours from the North rim to the south.” 

Natalie Capito

Natalie started off 2025 by completing a more mentally relaxed run at the Disney Marathon in mid-January. I don’t think the Disney running event scene was a perfectly dreamy experience for her as the course sounded a bit on the boring side with crazy early start times and the 3:00 AM shuttle bus to get to the start line sounds like a little much. Physically, however, Natalie was still pretty sharp and ran a 3:34!. 

By February she was starting to build miles for the Pittsburgh Marathon on May 4. Unfortunately, at Pittsburgh she didn’t feel her best, having had a few consecutive days of sleep disruption, but still ran a quick and respectable 3:35. 

In June, Natalie started to build for the Dingle Ireland Marathon where she ran a speedy 3:30 in 2024. This year, the weather was remarkably uncooperative with aggressive cross wind and headwind gusts. It was a tough day for most, slowing nearly everyone down, so she finished in 3:43. Unfortunately, even on days when your fitness can be great, it’s a lesson that many circumstances are not in our control. 

Natalie pushed on through but nasty weather struck again for her final race of the year too. A major December snowstorm hit our area the day prior to the event and prevented safe travel to what was to be her first 50K trail race, which was a bummer for the both of us. You know the course is bad if the race director is emailing everyone to say, “stay home!” At least it was a solid block of training and some good trail running experience to add into the mix that will come in beneficial next season. Next up: Pittsburgh Marathon, May 2026.

Disney World is a place with a marathon, Photo courtesy Natalie Capito

Sara Lunden

Sara had a huge year, kicking things off with the Cabin Fever 50K on February 15. I wasn’t envious of that one because the weather looked AWFUL. Something like 39 degrees and rain. The hardest conditions to regulate body temperature, nevermind the endless mud supply to slip and slide on. But she’s a tough cookie and buckled down to finish that one in 7:25.

Sara’s next goal was the Falling Water 100K on April 26 where she managed to cut two hours(!) off of her time from last year, running 18:09.

Falling Water 100K, Photo courtesy Sara Lunden

Once she recovered from that lengthy endeavor, our focus was mostly on completing longer adventure-oriented runs through the Mon National Forest and the Laurel Highlands Hiking Trail. It’s important to have these kinds of days for friendly social interaction and for taking a mental break from a structured plan. But they still helped prepare her for the culminating event of the year - her first 100 miler at the Rim to River 100 on October 25. The weather turned out to be super, although the course decided to throw everyone a curveball as a big mudslide forced a sudden reroute mid-event. Nevertheless, Sara finished up strong in 28:49! This ultimately completed the New River Gorge Trifecta, which you can see has a pretty sweet trophy and buckle!

Next up: Gorge Waterfalls 50K in Oregon, April 2026. 

New River Gorge Trifecta, Photo courtesy Sara Lunden

Cold weather hater’s guide to surviving, and (sometimes) enjoying, indoor winter training

Short days and frequent precipitation aren’t conducive to the types of outdoor sports that many of us enjoy. So what’s the solution? Move to New Zealand? Hole up like a hibernating black bear? I guess I am kind of fuzzy. 

No offense if you have an easy time getting out into the cold consistently, but not everyone loves to train in the rain, hail, sleet, snow, slush, and ice. Is there one best approach to the off-season? Nah. If there’s anything I have learned in most aspects of life, it’s that there is no one best way but many paths toward your version of success. 

First, consider one critical goal: be consistently active at a level sustainable for you. It might be a touch less than what you do in the warm months. If you’d like, it can be structured and regimented. But if that distracts you from the real goal of being active overall, my dearest Frozen Elsa, you can let it go. The thing about effective goals is keeping them reasonable and achievable. What did you manage last winter? Three daily episodes of Parks and Rec? Four? Surely you can do better than that. Let’s ride the bike smart trainer while you set a new five episode record of Brooklyn Nine-Nine! Maybe some bodyweight strength training during commercial breaks. You’ll finish feeling like an absolute champion of the day. 

Proof that Humans can run outside in the snow and cold

Pick a new activity to try out or revive an old one you lost touch with, partly as a mental challenge, partly as a way to keep life interesting. Now is a great time to be honest with yourself, assess your weaknesses or negative tendencies, and do something about them. For me, it’s a nice time to emphasize more yoga and work on mobility to unwind the months of overuse and poor posture. Lay off of the endurance training and strength train an extra one to two days each week. Try to go a little heavier than you did last time around and feel more alive than ever as the delayed onset muscle soreness kicks in. Similarly, if there was ever a time to introduce other aerobic cross training to your life, now is it. Maybe you’d be more inclined to go outside for something new like cross country skiing, hiking, rucking, or snowshoeing. No? Well, indoor cycling, swimming, water running, water aerobics, rowing, stair climbing, ellipticaling(?) are absolutely fair game for improving and maintaining aerobic fitness. 

Watching other sporting events while you train indoors can be a great motivator. My personal preference is college basketball. A roughly two hour block of time will whizz right by when you get caught up in the game. Before Zwift came along to suck $15 from my bank account every month, I’d often change my intensity with the possession of the ball. Easy when your team’s on offense, hard when your team’s on defense. Tempo or snacks during commercial breaks. Whatever. You’re still doing something to stay engaged and move!

Proof that dogs can run outside in the snow and cold

Similarly, movie or event watch parties are an option. If you have the space, invite a friend or two over to exercise with you. Grab your training partner, friend, spouse, or child. Now throw them high into the air. Repeat 10 times every five minutes for an excellent full body power workout far superior to Crossfit. I guess if you don’t like throwing your training partner but have a bike trainer, treadmill, or multiple pieces of exercise equipment, consider alternating turns on each device while complaining about your spouse’s yarn collection taking over the spare bedroom. 

A related option is to join an exercise class. This form of social accountability works well for many people. While it can be the deciding factor for some people year-round, it’s even more beneficial under these less ideal weather circumstances, as long as you can get to the class. Seems like Orange Theory is quite popular nowadays, but maybe it’s just a cult. If you’re a real anti-social endurance badass, I look forward to reading your article on how we can all become an anti-social endurance badass soon. 

Brick it. Since you admitted to having multiple pieces of indoor equipment just a moment ago and because indoor training can be described best as dull, boring, and monotonous, let’s get more creative. Triathletes thrive on brick workouts, which tend to be bike rides followed by runs. But you could make it whatever activity you wanted. Rules are for sissies. Rotate continuously from the bike, treadmill, elliptical, rower, and body weight/low resistance circuit strengthening for an interval of time, say 10 minutes each, and watch nearly an hour fly by. This is a nice way to do minimal impact, low injury risk steady-state aerobic workouts without excess boredom. 

Each brick activity could have its own little mini-progression starting from an easy intensity, ascending to working comfortably hard by the final 1-2 minutes before you switch to the next activity. Heck, you can do intervals this way by hammering one activity and recovering during the second activity. Your heart and lungs absolutely do not care what the mode of exercise is but they do care to be used consistently. Even as a single sport athlete, other muscles in your body do participate in your overall physiology of processing byproducts and contributing stored muscle glycogen, meaning your legs benefit from training up your core and arms. 

Don’t you want to go outside in the snow and cold?

Staying fit through winter doesn’t always have to feel like maximal work. Not everything in life constantly needs to be pushed to the limit. This mindset is eventually destructive and unsustainable anyhow. Time is the primary factor that matters. At the end of the day, were you mush in the living room recliner or at least a little active with something, anything. Stay consistent with any movement practice and you are less likely to get hurt when spring rolls around. At the end of the winter, you either averaged 5-10 hours of weekly activity (notice I didn’t specify) or you didn’t. Strive for consistent motivation because a couple hours one week and 12 hours the next isn’t going to cut it, and you’ll probably get hurt in that process. 

Lastly, consider and recognize if you simply need some time to recharge. Nobody benefits from being burnt out. Training inside can help you start to miss being outside, but if you’ve lost interest in activity altogether, it’s worth reflecting on why that might be the case.  

All information provided here is intended to be of a general educational nature and may not be specific to you and your needs. Unless you have seen me in the office, I am not your physical therapist. Even for the patients that I have seen, we would need to specifically assess these areas to have a full understanding of your individual capabilities. Always seek the guidance and advice of an appropriately licensed medical professional to address whether it is safe for you to perform any exercise like those mentioned here. 

20 Cold weather running tips and tricks

The warm weather of spring will be here before you know it...or not. I don’t love the cold, but I’ve learned to appreciate the unique challenges of snow, wind, rain, ice, and that abominable snowman from Rudolph the Red Nosed Reindeer (hot cocoa!). Here are some thoughts on surviving this less pleasant time of year.

First off, it’s about mindset. If you keep telling yourself it’s going to suck to be in the cold, no surprise, it will suck. Have the attitude that you are adaptable and that the conditions are fun or unique in order to shift your perspective. If you have the guts to commit to consistent exercise, you have the guts to tolerate the cold for a bit.

If you struggle with the initial shock of cold when heading outside, try getting your core temperature up indoors first with 2-10 minutes of indoor biking, treadmill running, push-ups, air squats, running in place, butt kicks, or high knees.

It’s never as cold as you think it’s going to be - as long as you are consistently moving. Pretend you are dressing for a temperature that is 10-15 degrees warmer than the actual thermometer reading.

However, if you would happen to become injured by the aforementioned abominable snowman and had to stop moving, how long do you think you would stay warm? Probably not as long as you think. This is where it is smart to carry an emergency item or two, especially if you plan to be far from civilization, home, and other people. We’ve all heard about dressing in layers, but I like to dress with the intention to pack away the outer layer. A tightly packable, waterproof jacket is a great addition, especially on those damp 40-degree days. It’s there if you need it but not a hindrance if you never use it. In a pinch, a simple kitchen trash bag with a hole ripped in the bottom for your head can be used as a rain, cold, and wind barrier. Cheap, simple, and effective, but don’t expect it to be breathable. Space blankets are a great compact option. On long, adventurous trail runs, my ultimate choice would be a bivy sack, especially for going out into a more risky environment that would be less accessible in an emergency. Of course, this is overkill for running roads in a city. Consider that even if you had to stop moving for 60 minutes while waiting for help, a bivy sack or space blanket would be a welcome and potentially lifesaving item that weighs very little. Though it’s a little larger and heavier, the bivy is more ideal than a space blanket because you can actually get inside of it.

It’s not just the temperature that you have to consider. Wind and water will make the temperature feel at least an extra 5-10 degrees cooler. But if the sun is out, it can easily feel an extra 5-10 degrees warmer. The hardest conditions to dress for are when it is raining at 35 to 48 degrees. That’s perfect hypothermia weather. There’s a definite need for a breathable, waterproof jacket in that instance if you plan to stay out for 30 minutes or more.

Wool is an awesome material to layer, especially for socks. Many people love wool for the heat retention it maintains while wet, which can easily happen if you sink a foot in a puddle of slush. The Smartwool socks I’ve had have been amazingly durable and are my favorites so far. Anything but cotton, please!

In full-on cold muck, around 34-48 degrees, consider a waterproof/windproof sock, like this one from Sugoi. I’ve used these intermittently over the past five years. They definitely weren’t manufactured as a hiking and running product as they do slip around in the shoes a little. And they have external seams that might annoy some people. But they are flexible and my feet would only get a bit damp from sweat. (Keep in mind the dampness from sweat can cause chilling though.) They are useless if you dunk your foot deeper than ankle depth.

Check out some running gaiters if the snow is getting deep or if it’s slushy and muddy. Even a thin gaiter can keep debris from accumulating in your shoe. And if the weather is really poor, you might have a hard time untying the shoe to get that debris out in the middle of a run. Prevent it in the first place.

A single, thin layer can go a long way toward improving comfort. You don’t always have to use heavy, thick layers to get the job done. And the nice thing about a single layer is that it is still very breathable. This is why I hang onto a 15 year-old, super worn pair of tights that my wife would like to throw away. They are perfect for the 30-40 degree days. I’ve found that some areas are more sensitive to cold than others. My shins don’t need much coverage so one layer there is often plenty. My hands are super sensitive though and I’ll need to layer up a liner gloves and possibly mittens.

Carry a Buff or other similar multi-purpose garment. Options are nice. This can cover and protect your neck, face, ears, and head in one fell swoop, in any combination.

Cover your hands in a thick moisturizing and protective barrier like Bag Balm, beeswax, Aquaphor, or petroleum jelly. I have pretty poor blood flow in my hands and this, at the very least, buys me some additional time before my hands start to ache and lose blood supply. And it seems like the act of massaging these products onto the skin is helpful to increase blood flow even before going outside. If it was super cold out, I would put this same protective barrier on my face as well. I’ll carry a little tube of this stuff on a long run for reapplication and chaffing problems.

Sheet metal screws tightened into the bottom of your shoes make for cheap, light, and effective studs on slick surfaces. Just three to five of them can go a long way towards enhancing your stability if they are thoughtfully placed.

Cross train on snowshoes, cross country skis, or just go for a hike. Nobody feels their most fit when exercising in the cold. The clothing is restrictive, breathing is difficult, everything feels stiff, and the footing is horrible. These other activities are more than acceptable to provide an aerobic workout. As a bonus, they break up monotony and train your body in ways you might not normally. Were you going to PR today anyway?

Keep in mind any food you take will become more firm, perhaps more… chewy as it gets colder. Which means you will probably have a desire to drink more while eating. If you tuck the food close to your body prior to eating, it won’t be so darn hard to chew.

Similarly, if you use a hydration pack, tuck the tubing into your jacket so that it doesn’t freeze up. Depending on the size of pack, you may be able to place it under an outer layer of clothing. Drink small amounts from the pack often to keep the water moving. The real hard-assess of winter running mix a little vodka or whiskey into their water to help prevent freezing. It doesn’t take much to lower the freezing point.

Warm liquids are amazing in the middle of a long, cold bout. My dad always brought a small thermos of hot cocoa for me when I was a little kid hunting in the cold. I promise you, in the middle of a cold long run there is nothing better than hot tea or chicken broth. I haven’t found a thermos that works better than a Zojirushi. 

Carry back up charcoal hand warmers. Just don’t expect them to heat up quickly. For that, there are more instant hand warmers. Or make your own out of these inexpensive flexible heating pads.

Make loops that include public buildings where you could warm up for a few minutes if necessary.

Don’t tie your car or house key to your shoe in wintery conditions. Your hands might be too cold to untie the knot or the knot might just be completely frozen. There is no worse feeling than standing outside a locked warm car or house when you are super cold.

Find someone to hold you accountable to getting your run done. A consistent training partner can be a great motivator who won’t let you slack off and make excuses. Training groups can provide that same motivation. Plus it’s safer for everybody involved.

Bonus: Make a game out of it. A Hash House Harrier run is the best example of this game atmosphere. You will be so busy wondering where you are on the random course and where you are supposed to be going that you just might forget about the cold.

Bonus: Cellphone batteries die very quickly when exposed to the cold. Keep your phone closer to your body to keep it warm. If it does die, getting it warm next to your body may breathe some life back into it again.

Let me know if you have questions: derek@mountainridgept.com

The art and science of exercising in the summer heat

Your body is finicky about its temperature, which means it will carry out whatever processes are necessary to stay within the best working range. And that includes slowing you down when you go outside to exercise.

In a hot environment, at rest and with activity, blood is diverted to the skin for cooling purposes via increased sweat production. The sweat on the surface of the skin leads to a loss of heat via convection and evaporation (hooray for science). It’s a pretty awesome and effective system - as long as you aren’t working at really high effort levels or in a really hot and humid environment.

Sustained exercise causes a shift of a portion of our blood volume to the working muscles. And the bigger the muscle used, the bigger the blood supply required to keep it going. Harder efforts will inevitably use more energy at a quicker rate and therefore increase your core temperature to even higher levels than easy efforts. That’s where the sweating mechanism gets a little more inefficient as you are generating more heat than you can get rid of. High humidity also affects the cooling mechanism because the evaporative efficiency of sweating is reduced.

And then we add a third concern: dehydration. Dehydration decreases overall blood volume which magnifies the blood distribution problem further. This means there’s less blood volume for cooling and less blood volume for working muscles. This does not mean you need to go overboard with drinking water, as you could end up in a dangerous state of hyponatremia where you have actually diluted your body’s electrolytes. This ultimately wreaks havoc on your brain function and can lead to death. Some level of dehydration is expected during hard exercise in hot conditions, you just don’t want it to get out of control. Drink to quench your thirst and do not try to drink excess amounts to “stay ahead” of water losses.

Unfortunately, when it’s hot, the body uses more of its stored carbohydrate, glycogen, for energy. This may not be much of a factor for a 30-minute run, but if you intend on racing a marathon you must consider it a factor because you are hoping for your glycogen stores to last as long as possible.

You might think you can compensate for that increased glycogen loss by eating more during longer runs, but there are still a couple problems. One problem is that when the core blood volume is reduced to maintain cooling and supply working muscle, there isn’t much blood left for the internal organs, particularly the intestines and stomach. The other problem is that any carbohydrate you take in while exercising in the heat is used at a slower rate.

With the loss of blood volume to the digestive organs, your stomach might feel like it has a brick in it after deciding (too late) to eat that first gel at mile 10 when you realize you are suddenly feeling woozy. Is it the heat? Are you dehydrated? Was it the pre-race pasta dinner? It’s just poor planning and underestimating Mother Nature.

Those gels are meant to be consumed with large amounts of water: 6-10 ounces. Guess how much water is in one of those little aid station Dixie cups? Probably 1-2 ounces. Gels are a very concentrated source of calories, so the proper amount of water needs to be included to dilute them or it will often upset your stomach.

Once the woozy bonking has started, it’s usually too late to get those calories in quickly and maintain your pace, at least for a few minutes. So back off the pace, eat, and then reassess. You can keep the workout from being a complete disaster by making that choice to slow down for a mile and getting in some extra calories and fluids when you first notice a decline in performance and mental state. A slower than expected race finish is better than a DNF, and slowing down on a training day is better than needing your significant other to come pick you up in the car. Nobody needs to see your Road ID bracelet today.

Prevention is the optimal solution for feeling well and having a decent race or training day when the heat is brutal.

Most of us are capable of absorbing around a liter of water per hour but for prevention all you would need to do is drink 16-20 ounces of fluid per hour. I’m saying “fluid” because you may like energy drinks, but realize those don’t always work well in the heat for the same reason the gels can be a problem; too many calories and not enough pure water can slow the rate that fluids are absorbed in an already stressed digestive system.

You should also consume a small amount of calories early and often. Maybe you normally take in 100 calories per hour starting at 45 minutes in a 2- or 3-hour event. Well, you might start at 25-30 minutes instead and try to do it in smaller quantities and at more regular intervals. You might see if you can get in 110-130 calories in an hour instead. And preferably use something you have eaten in hot weather and at a high effort before. There’s nothing worse than experimenting on the day of a competition. Don’t blame me if you haven’t tried these things out before race day.

If you can pull it off, it is wise to use ice and cold water to help regulate your body temperature before and during exercise. During my most recent long run, which lasted 2.5 hours in the middle of a humid 90-degree day, I sat or stood in four creeks for 1-2 minutes each. I’m sure some purist runners would have a problem with mid-run stops, but I consider it a way to ensure success and consistency in pacing for the remainder of the run. You can also chew on ice, use wet sponges or clothing, and place ice within your hat and clothing. If nothing else, the cold is a nice distraction.

Proper pacing or effort dosing is critical in prevention. Expect the worst if you plan to start out at your PR pace on a humid 85-degree day. The calculator at this link can help guide pace adjustments. It’s probably not going to be a PR kind of day but finishing strong would be nice wouldn’t it? It’s also not the kind of day to do speedwork or long, hard pushes in a competition.

A huge part of prevention is regularly having heat exposure during exercise leading up to a particular event. This is the reason why you will experience a disaster day if you always train early in the cool mornings or only exercise indoors at a 65-degree gym. Your body is exceptionally good at adapting to the stressors consistently placed upon it. Try to have the heat exposure for at least two weeks prior to a hot competition or big training day.

Some other thoughts:

• Plan ahead by checking the weather forecast before you head outside.
• Try to exercise in shaded areas to avoid direct sun exposure that will heat you more.
• Figure out ahead of time if you are going to develop blisters from wet socks and shoes by going for multiple brief runs with the shoes and socks wet. Shoes that are well broken-in are less likely to be a problem.
• Wear light-colored clothing.

Clearly, exercising in a hot environment requires your body adjust to not one but many stressors: your working muscles, increased need for temperature regulation, and increased demand on glycogen energy stores. Training or competing in the heat doesn’t have to be dangerous if you are otherwise healthy, well prepared, and plan appropriately.

Seek medical attention if you have any of the signs and symptoms of heat illness:

• Headache
• Nausea
• Vomiting
• Pale, ashen, or flushed skin
• Loss of sweating
• Confusion
• Loss of or changes in consciousness
• Excessive fatigue
• Sudden onset of weakness
• Visual disturbances
• Chills
• Severe muscle cramping
• Severe stomach cramping

Stay safe out there. Share this article with all of your exercise buddies. If you have any training questions contact me at derek@mountainridgept.com.