Hi Runners!

Since your safety is of utmost importance to us, due to the icy conditions (along with being in the dark and the possibility of black ice), we have decided to cancel tonight's workout.

That being said, if you have access to a gym with a treadmill or own a treadmill, you can simulate tonight's hill workout with this:

• Warmup for one mile or 10 minutes -- easy pace
• Run for a quarter of a mile at 4 -- 5 % grade
• Run a recovery quarter of a mile at 1% grade (make sure you are either lightly jogging or walking)
• Repeat this sequence for 3 times if you are doing the original program or 6 times if you are doing the "spicy" program
• Cooldown for 1 mile or 10 minutes -- easy pace

Stay warm and stay safe,

Alyssa and Charli