This is part of a series of posts regarding how the InaseRunning group prepares, plans, and trains to complete the 100 miles Ultramarathon Umstead 100: Journey to a 100. For all the ultrarunning series, here is Road to 100 last week’s post and additional ideas, follow the link. Training for a 100.

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Running long distances can be tasking to the body in multiple ways. Testing you in many forms, from fuel depletion, muscle soreness, lack of hydration, time commitment, mental toughness, and sometimes in simple ways like that tiny pebble on the sidewalk that found its way inside your running shoe. One of these other simple ways comes in the form of chafing. You might ask why some people suffer more from it and others do not. Well, like any training or running plan/approach, every individual is unique. Like one of the podcasts I listen to, they refer to us runners as experiments of one.

Chafing comes in many forms too. This could be in areas where the skin rubs in contact and creates friction; this friction, in part, especially during the long runs, can cause your skin to become raw. Also, the heat generated can contribute to additional chafing. You do not have to go for multi-hour runs to suffer from it, warm weather can accelerate the process of chafing, and the salt in sweat we produce will add some of the abrasive particles (Salty runner) that could accelerate the process as well.

It is not only skin to skin; other times, like clothing or your equipment, might rub your skin and create heat areas that will increase the chances for chafing. This is when it pays to run with the equipment you will use during the event during multiple training runs and test for hot spots or any problematic areas.

How do you know you are suffering from it? Sometimes, during the run, you will feel the areas that can cause trouble; other times, you might bleed, like in the case of nipple chafing, which can be very painful. But the for sure thing is when you get into the to get a shower and as soon the water hits the skin where chafing has occurred, you will scream in pain from it. Trust me on this, you will know.

Assessment:

Here you want to pay attention to previous experiences in which chafing has occurred; what areas? To what degree? What were the weather conditions? Especially on those longer runs.

Also, pay attention to the times or areas in which there was not much of it or it was minimal. The main reason for paying attention to those little things is that in an Ultramarathon, little things might start to compound and become larger issues later after hours and miles.

You want to recognize it early enough to take action before it turns into a show-stopper or can make your event a terrible experience or force you to drop from an event.

Planning:

After your assessment, there are multiple ways to proactively tackle chafing. The recommendation is that if you are going to use any product, you want to try it 1st before the event to make sure it will perform the way you want it and that it will not necessarily cause additional issues or problems.

In general, for chafing, there are a few products out there to use, Body Glide and Squirrel’s Nut Butter are very popular. There are also Aquaphor, and Mission 5-hour anti-chafe products both are in cream form and easy to apply and have available with the crew. Some might come in a deodorant bar container you can hold and apply, others in a tube that you can squeeze out.

I normally make my own anti-chafing mix recipe that I use for most areas. I found a decent recipe over the internet and poured it into empty deodorant containers. Environmentally friendly? since I am reusing the same containers over and over? Maybe. If you do not mind spending some time and a little bit of a mess, in a nutshell, here are my steps,

• In a double boiler bath melt
  • 1 Part Shea Butter
  • 1 Part Coconut Oil (I add a touch more than just one part to make it softer to apply)
  • 1 Part Beeswax
• Mix well and let cool until it starts to get a creamy consistency
• Pour over mold or containers
• Let it cool and store it for later use

For nipple chafing there is a multitude of approaches to prevent painful chafing. For example, you could use any lubricants like Body Glide or any of the mentioned above; another approach will be to use Band-aids; there are also products specifically designed to solve this issue, Nip Guard, Nip Eaze, Nipstripease or Mr.Nipple. I have used the last one very successfully without any issues for many years.

Another approach to prevent or reduce chafing that I have used for areas where I had equipment/gear rubbing specific areas is taping the area to add a layer protecting the skin. I have used sports tape, like KT Tape, on my lower back to prevent issues with my hydration belt. That approach has worked fantastic during my 100-mile events.

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How is the plan going:

Summary: This week, we are getting back into steady running. I did not increase the distance too much and not pushing the pace either, as the focus for me is to recover well from the last couple of events where I was pushing the pace. This is to prepare for the City of Oaks Marathon next week. Venu and Kaleel are tackling the Marine Corp. Marathon Plus (26.2 and additional 4 miles to complete a 50K event option)

Monday: Some light stretching and Yoga before heading out to the gym, where I did an easy mile warm up and then some upper body workout.

Tuesday: Feeling fresh and in great spirits, so completed ten easy miles. Since on Monday, I received my Cisco Life Connection October 100 miles Challenge socks, and they were made of great compressive material, comfortable, and they look good too.

Wednesday: Double daily – 11 easy in the morning. The weather was awesome. I originally planned 8, which I know was more already than the planned 3, but I was feeling great, and the temps were fantastic. Then while on my way back met with another friend while he was also heading back, and I decided to stay with him as we were chatting a bit about our favorite topics, running, training and events. Then out of nowhere, Venu was finishing his morning run and was able to join us for an easy conversational mile. After noon run another easy run with the Cisco Insane Running group. Venu was kind enough to join us for a 4-mile easy running.

Thursday: Easy 6 mile

Friday: Another visit to the gym, one-mile warm-up, and more upper-body workouts.

Saturday: 14 miles at flat Umstead route? LOL, good miles there today. Misty weather, Jamie joined me for some quick miles As he is preparing to tackle NYC Marathon next weekend.

Sunday: Nine easy miles, got to cheer for the runners at the RDC Half and Full Marathon. Great seeing so many runners and friends. Also, huge congrats to Venu and Kaleel for completing a very strong performance at the Marine Corps Marathon Plus (50k)

This week’s actual numbers:

Week 4	Mon	Tue	Wed	Thur	Fri	Sat	Sun	Total
Plan	Stretches & Rolling	3	3	6	Stretches & Rolling	15	15	42
Actual		6	15	6	Gym	14	9	50

Next Week Plan: Notable item: City of Oaks Marathon on Sunday. The rest of the group has multiple marathons as well. Busy week for the team.

Week 5	Mon	Tue	Wed	Thur	Fri	Sat	Sun	Total
Plan	Stretches & Rolling	3	3	6	Stretches & Rolling	6	26	44