How to do long runs in the heat: It's awesome until it's not

It was long run Thursday today.  I'd thought about doing one Monday but decided to have a fever instead.  This was the next day I could schedule one and the weather looked like it was going to be decent.  It wound up being around 70* and 85% humidity (you think I exaggerate) when I started.  It's still in the 70s now and the humidity is still deadly.

Those of you from around here, or who have run the Twin Cities Marathon will recognize this route as miles 11-21 of that course.  I was going to do the same course as last week, but decided it will be better to mix up routes and prevent boredom and frustration. 

This was a surprisingly good run, until my mind left my body and I got tired, and then it was hard.  When I originally saw the weather report I thought "I'll just galloway the whole thing".  (See here for an explanation of the Galloway method).  Then I was all "you have to go to work today too; run the first four miles outright or it'll take too long".  Then I though "run the first eight" and then "try running the first 12; you made it to eleven last week".  I was surprised to make it 12, and still feel basically okay.  At the beginning of the run I'd expected the humidity to destroy me.  I'm feeling stronger than at this point last year (not faster, just stronger) and also better able to find a proper long distance pace, find the rhythm and stick with it.

I used the galloway method to cover the rest of the miles back home.  I'm doing runs with running and galloway miles to build miles quickly since I was on schedule to run a marathon the last week of October and now I'm running one the first week instead.  The end of the run was rough.  My brain left my body so  I couldn't really concentrate or focus and the heat was starting to get to me.  (It was so hot.)  Also, my left shoe was soaked and I have no idea how that happened.  I was sweating a lot but not quite that much. 

How to survive long runs in the heat - lessons from today:

• Go early.  Aim for sunrise or slightly before as a good starting time because those are the coolest temps of the day.
• Bring water (or whatever) and drink it.
• Learn the galloway method and use it.  Adding scheduled walk breaks has the advantage of keeping your heart rate lower and keeps your body from working harder than it needs to be
• Plan a shady route - Duh! right?  If you can run a route along water (river, lake, etc) that's good too.
• You can always stay close to home and do a couple loops of a shorter course.  Staying close to home is good, less far to walk if you have to stop early.
• Keep drinking your water
• Go as close to naked as legally possible.  Side note here - I was totally caught starting at these two guys today who were running with no shirts on.  Smooth.
• Keep a realistic, steady pace and be patient with yourself.  Hot days are not the days to set a land speed record.  That's what fall races are for.
• Try a shorter run in the heat before trying a long run - then you know what to expect and how your body will react.  I remember my last hot run and I just expected my body to collapse after it.  Today was much better.
• Trust your training.  Long runs in the heat are harder than long runs in 50*, but still totally possible.  I always think of those people who run Badwater and think, 'well if they can do it in 120*, my body can probably handle this'.

Musical highlights from the run:

• Celebrate Life - Kato feat Jeremy Carr.
• Waka Waka This Time for Africa - Shakira.
• Rumor Has It - Adele which was playing as I was running up the River Parkway/Cretin Ave hill, where I did not have to stop and walk.
• Boom Boom Mama - Da Family
• Disturbia - Rihanna.  I love Rihanna.