Born: April 25th, 1983, Lower Hutt, New Zealand

Height: 183cm, 6"0

Weight: 68.5kg, 150pounds

Personal Bests:

400m: 50.09

400m relay: 48.6

800m: 1.45.54

1500m: 3.32.17 (New Zealand Record)

Mile: 3.50.66

3000m: 7.44(i)

5000: 13.27

Highlights:

2008 Olympic Games 1500m Bronze Medalist.

2006 Commonwealth Games 1500m champion.

2007 World Championships 1500m finalist.

2004 Olympic Games 1500m Semi-finalist.

2005 NCAA Indoor Mile champion

2002 World Junior 1500m 4th place.

2004 NCAA Indoor 3000m 2nd place

2005 NCAA 5000m 3rd place

2003 & 2005 Penn Relays Collegiate male athlete of the meet (4 titles)

Training:

I run on average about 70-80 miles per week with a long run of 14-18 miles once a week. Ron and I believe in keeping leg speed and agility year round, so I do 120m sprints and hurdle step-over drills 1-2 times a week. In the fall and winter, I also do 80m hill sprints once a week. Strength is the key to Ron's training philosophy, so we often do tempo runs (10km pace runs for 10-20 minutes) or hill intervals with 90% of our track workouts.

Favorite workouts:

Base season -

3x9min Arb loop with 5 minutes down hill jog recovery. This loop is 2750m with the first mile flat and the final 1000m up the Arb Hill.

Indoor season -

8x60sec hill sprints, jog back to the track, then 4x600m fartlek (30,33,27 each 200m)

Outdoor season -

2 mile tempo run in 9.30 then 5 sets of 300,200 (30 sec rest b/w, and 2 mins b/w sets)