Runnerslife

Meet The Guest

Rhys Williams

Personal  Bests

200m - 22.05

400m - 47.07

400m H - 48.96

 

International Highlights
2010 European Championships 400mh silver - Commonwealth Games 400mh bronze
2009 IAAF World Championships 400mh 5th h2 - IAAF World Athletics Final 400mh 6th
2006 Commonwealth Games 400mh 4th - European Championships 400mh bronze - European Cup 400mh 4th

 

 

Questions


You did some distance running and swimming when you were younger to a good standard, how did you end up in the 400m hurdles?

My swimming and doing so many different sports in school all complimented each other, I was second at the national inter counties after winning my county x-country. From a young age I knew it was too far for me. X-country is hard. This has helped my 400m hurdling with the longer aspects of my training regime.

Your older brother was/is a runner as well, did/do you do much training together?

He was a great runner and could have achieved more. He represented his country on the road, track and country. We do train with each other when we can, my long hard runs are his short easy days. I enjoy training with endurance based athletes as they recover quicker then sprinters.

What made you switch to swimming from distance running when you were younger?

I was never a distance runner or sprinter, I was a sprinter. But I had to keep myself busy in the winter and thats what these did. Since as early as I can remember I wanted to be a sprinter. Any change was easy.

You grew up with one of the top rugby players around as your dad, do you feel this was something hard to live up to or make things easier knowing someone so close who had made it to the top in his sport and making it feel achievable to do the same?

It made it easier, as he isa perfect example of hard work and dedication can help you get to the top, however you also need a bit of magic along the way, (for him he had outstanding players alongside him), with athletics that could be finding the right coach and the right group.

You were a top junior winning medals 01,03,05...how did those experiences help you as an athlete i.e gaining experience of heats, being away from home, pressure to win a medal?

The victories were European victories, so we are not talking local mikcey mouse races here. My victories at a young age gave me the incentive to carry on, and gave me belief.

You won your first senior medal 2006 (European Silver), could you talk us briefly through the race from your point of view?

I went off slow and finished strong beating the Olympic bronze medalist in the process. I lacked speed but the over distance work I did gave me good strength.

After the Euros in 2006 you suffered a serious injury. What was the problem?

It was a series of injuries, 4 stress fractures then I had the bine underneath my big toe removed, it was tough. I couldnt even walk normally for 50 weeks, let alone run.

Were you able to do any cross training during the injury?

I thought, the more I do when injured with the aqua jogger and cross trainer, and gym the better. Its tough as I didnt get the endorphin rush from that type of exercise.

One of your main rivals in world athletics is a fellow Welshman, does this help you having a competitor on your doorstep?

It's indifferent, it just makes the British trials tougher, but doesnt effect my training or mindset in any way.

Is it weird when the Welsh Champs are just as hard as say the European Championships to win?

You can't compare the two. But I see what you mean.

Do you ever manage to train with David Green or do you prefer to keep a main rival as a competitor?

We both had the same coach for two year, I trained with him 3-6 times, he was the worst training partner id ever had as he would not train with me.

You most recently won the bronze medal at the Commonwealth Games, how was the Delhi experience?

Great experience, great to represent Wales, wrong colour medal though.


Interval Training

 

How many times a week?

6 days a week, but I train from 10-2.30pm.

Examples of important/key sessions?

So I have big training days on Wednesday and Saturday as they are overdistance: Wednesdays 600,500,400,300,200,100 off 4 min, then multiple throws exercises, then weights.

Do you change surface dependant on time of year, do you do much indoor work?

I train at Lee valley which is an indoor hard surface, if I do fartleks I go on softer surface like grass, but mainly its all on tartan or mondo.

On own or in a group?

Group. I trained on my own since 2007 until last summer, I hated it. I now have a great group around me

Hardest session?

mmm, thats the golden question. Winter work created big oxygen deficit,but the summer workouts that produce big lactate are the worst. So 5x200's is a hard session. But you cant beat 6x300 fast off 3 min either.

How much hurdle work do you do?

Two times a week. Its a rhythm event and for hurdling the rhythm is different to running the flat. The hurdling is like bounding so can take the springs out of your legs the next day.

Can you give a typical week in full training and race week?

If I have a big race Saturday ill work back, so I have two days off before the race and maybe do a warm up on one of those days. Ill do some sub max speed, low distance, 3 days out, ill hurdle 5 days before with it again being high intensity but low distance.

 

Mileage


Do you do much longer running?

I do throughout the year, but it tails off after March. Last year I did hour runs but I found it fatigued my calfs too much so now I stick to 20-30min.

What is your longest run of the week?

Thursday I do a fartlek and cover the most ground.

What is the biggest mileage a 400m hurdler would do in a week?

Depends on the person and their training logic. John Aki Bua 1972 Olympic champion, coached by Malcom Arnold my former coach did mileage up to 40 miles. I think many hurdles get near that today, but 10 would be about right in the winter. Its a sprint event after all.

 

Strength Work

 

Circuits are important as they increase strength endurance which is needed for training and the last part of the 400m. So yes important. Twice a week. My circuits are pretty basic:

Circuit Training Routine

V-Situps

Back Hypers

Leg Toss

Wrestler's Bridge

Crunch w/Twist

Prone Flexed Knee Hip Extension

Toe Touchers

L-Overs

Side-Ups

Double Leg Eagles

Low Level Bicycle

Pelvic Tilt Isometrics

Pelvic Tilt w/Leg Crunch

&

Prone, ES, Single Leg Raise

Supine, ES, Single Leg Raise

Prone, HS, Single Leg Raise

Supine, HS, Single Leg Raise

Lateral, ES, Single Leg Raise

Lateral, HS, Single Leg Raise

Prone, HS, Flex Knee Thigh Lift

Supine, HS, Flex Knee Thigh Lift

Crunch, Low Reach

Crunch, Low Reach w/Twist

 

These are done twice a week then we add new ones throughout the year.

Then you have weights which develops strength and power so it's essential. We do this 4 times a week. Three of them after running sessions, and one after circuits.These become less intense and lower frequency come competition phase.

 

Massage

 

I get lots of massage, I have specific tissue work done before every session(if needed) then twice a week I have my general massage.

 

Diet

You are what you eat. I eat every 3 hours, I take supplements after each meal. Ive tried every supplement under the sun so im now figuring what works. Over 3000 kcal a day.

 

Group Training

 

If you want to run faster run in a group. I always run a yard faster, its as important having a good group as it is having a good coach.

You have to learn to stick to a pace and rhythm in every running event. If you don't have good pace judgement how can you get the most out of sessions and work to a certain workload.

I have the following training partners: Andy Steele, Rob tobin, Christian Malcom, Dwain Chambers. Its a great training group and i am very lucky.


Rest / Recovery

 

It's not just your muscle that get tired. One or two days off a week if I feel I need it. 4/6 weeks off end of season.

 

Comments On "Rhys Williams Interview"

Hi Rhys,
You popped into the Sports Complex at Haileybury today and I wondered if you wouldn't mind dropping me a line to clarify something.
Thanks.
Mark
01992 706299

Mark Jarvis - Haileybury Posted on October 19th, 2011

Cocky attitude

dont you have to be cocky to succeed at top level track and field events anyway?
Keep it up Rhys!
Sports Psychology/mental attitude!!!

Jon Posted on January 27th, 2011

Honest Athlete

What I like about Rhys is his down to earth appraisal of matters. It may come across as cocky to some but to me its is downright honesty, which I like in an athlete.

Charles Posted on January 27th, 2011