MileStat.com was on-site at West Potomac High School in Alexandria on Tuesday morning for the first visit of week #2 in our pre-season cross country practice tour. Both boys and girls team got over the "hump" last year to qualify for the state cross country meet and return this year with five of their top seven runners from 2009 back for both squads.
Jenn Dietz takes over as head coach from longtime coach Don Beeby after serving as an assistant coach for the past few years under Beeby and as a head track coach this past year. The West Potomac runners appear to be transitioning very well in the coaching change after a very successful track season under Coach Dietz with many lifetime best performances recorded.
Tuesday's workout saw West Po's varsity level runners getting some quality and quantity in their daily mileage with a fartlek on and off workout as they alternated between one mile hard at tempo pace or faster and one mile easy as recovery. Including the workout, warm-up, and cool down, the varsity boys got in at least 11 miles for the day and varsity girls put in a total of 9 miles. Workout videos & interviews posted below.
The Warm-Up
Coach Dietz Pre-Workout Interview
The Work-Out
Coach Dietz Post-Workout Interview
Sarah Jane Underwood & Dale Lescher Interview
Brady Corum, Mark Hanak, & Ben Alexio Interview