By Paul Suellentrop
 
Running on the firm grass of Kansas on a sunny day is a treat for Iestyn Williams, who grew up racing in quite different conditions in Wales.
 
"Our cross country is up to the knees in mud," he said. "You're fudging around at six-minute miling. Today, we were running sub-5 and it felt so good. I felt like I was flowing."
 
Williams led the Shockers to a strong debut on their new Clapp Cross Country Course at Clapp Park on Saturday. He won the college portion of men's 6-kilometer race with a time of 18 minutes, 16.55 seconds (finishing second overall behind unattached Adam Rzentkowski) and the Shockers won the team title with 16 points. The Shockers won the women's 5k race with 15 points and newcomer Lucy Ndungu won with a time of 17:42.50.
 
Williams, a senior from Llanddeusant, Wales, ran his first cross country race in almost six years, He came to Wichita State a year ago, but injuries kept him out of cross country and indoor track. He returned for outdoor track and didn't perform up to his standards.
 
He started to get healthy late in the outdoor season. He set a personal record in the 1,500 (3:46.77) over the summer to signal that his recovery was on the right track. Saturday confirmed it publicly.
 
"I wanted to come out and make a statement and prove that I wasn't going to be a waste of a (roster spot)," he said. "Not many people expected me to finish like this. I surprised myself and I surprised a lot of people. I'm glad the work is paying off."
 
Wichita State coach Kirk Hunter saw Williams' improvement when the team started practicing this summer. Williams best race is the 800 meters and he worked up to longer distances over the past months.
 
"We did a long 10-mile escalation run a few weeks ago at camp and he was right there with the top guys," Hunter said. "He's obviously going to be one of our top guys because he's doing really well, and he looks great."
 
Williams called last season a "horrible" time. Hunter and his teammates helped by including him in activities and trips. He traveled with the team to the American Athletic Conference Championships.
 
"They're like family," he said. "They kept me involved. A lot of injured people feel isolated."
 
Williams talked with former Shocker Ben Flowers, who went through two years of idleness due to injury. Roommates Erik Enriquez and Cesar Ramirez gave him rides to practice and the doctor. Enriquez, from Wichita, had teammates to his home for dinner.
 
"He's a long way from home," Enriquez said. "He has a family away from home."
 
Ndungu, a transfer from Cloud County Community College, spent her summer in Colorado training in the altitude and the Great Sand Dunes near Alamosa. She ran 60-75 miles a week.
 
"She really increased her mileage base," Hunter said. "That's something kids need to understand – that summer base is so important. She showed why it's so important. It paid off today."
 
Ndungu turned to that training when she battled a bit of nervousness early in Saturday's race.
 
"I calmed myself down," she said. "When I had the nerves, that's when I told myself 'I've done more than this. I shouldn't be nervous.'"
 
Paul Suellentrop writes about Wichita State athletics for university Strategic Communications. Story suggestion? Contact him at paul.suellentrop@wichita.edu.