Today, let me share with you two integral teammates of any long-distance run or relay race. They are Blisters and Chafing. It's inevitable that if you're going to shove your feet into some shoes and your body into some shorts, and then run several miles - there will be blistering and chafing. But don't let this worry you - the WMR is a manageable feat for most runners, if they take the right precautions. Having said that, let's start with blisters.

BLISTERS

Just a quick reminder, DO NOT attempt to try out those new running shoes of yours at the WMR. That is almost a certain recipe for blisters. Remember what I suggested in a previous update regarding shoes and then top off those shoes with some preventive measures, such as Dr. Scholl's Blister Treatment and Moleskin Plus Padding (see below).

As you are out running in the next few weeks, after removing your shoes, check those spots on your feet (i.e. heel, ball, instep, etc.) that look red and irritated. For those short distance, these areas may not have time to blister, but out on the WMR, blistering may be so subtle, you may not notice... until it's too late. Be aware of these areas of your foot and "pad" them with these type of bandages BEFORE your leg assignments - it's preventive and smart.

Andrea Gonzalez has already been through the Wild Miles experience, so she'll have to excuse as I talk candidly for a moment about NIPPLES. Yes, gentlemen, I love them just as much as the next guy, but not when they're bleeding. If you are not familiar with the potentiality of this occurring during long-distance relays, you will be at the WMR... unless you take precautions.

Regardless of the type of shirt fabric you wear, after so many miles of running and rubbing (even while standing on the side of a van and cheering), you will eventually experience severe chafing and, if left untreated, possible bleeding. But don't worry, even if your nipples bleed, they'll heal in the following weeks. But why let the situation get to that? Take a moment in these next weeks to pick up a box (see below) of Band-Aid Clear Spots. They're large enough to cover the largest of nipples (well, maybe not Matt Allsopp's) and small enough not so as to not have to cause severe pain when pulling them and chest hair along with them.

Note: If you have chest hair, such as I do, it would be a good idea to trim around the nipple before the race, so as to make the adhesion and removal of the Band-Aid Clear Spots that much easier. Don't worry, others won't laugh at you - well, not too much. Otherwise, don't shave, be a tough guy and let 'er rip!

As for the rest of our unforeseen medical concerns, I believe our designated EMTs Arnold Ramirez and Todd Heon will cover our proverbial "butts"." But as for your personal preventive needs, I would suggest putting together a small ziploc bag of a few assorted Band-Aids, for those accidental boo-boos that may occur along our journey. For me, depending on my mood, I prefer the SpongeBob or Batman variety of Band-Aids (see below). Others, like Arnold Ramirez and Chuck Fabijanic, favor the Care Bears variety. And still others, like Steve Hansen, go the patriotic route. You decide - pick the brand that motivates you and keeps those owwies safe.

A quick reminder: Take time to print out the Equipment & Supplies list and begin checking off items as you secure them and place them in your travel backpack.

Now, it's time to cover the area of chafing.

CHAFING

It's a simple fact: Where there's friction, there's chafing. All right, minds out of the gutter, teammates, I'm speaking specifically on your feet, chest and inner thighs. Ask Stacy Park how he got the name Captain Chafey and only after his first leg of the 2006 Wild Miles. Again, think preventive.

The two items I've used with a lot of success are Body Glide and Chamois Butter (see images below). Chamois Butter is a little messier, while Body Glide is much like a roll-on anti-perspirant. I would suggest you consider picking up a stick of Body Glide, as this one item that teammates don't tend to like to share. It must have something to do with using it on one's inner thighs.