Welcome to episode 165 of the Final Surge Podcast. Today we welcome back to the show Coach Jay Johnson. Jay has a new book coming out called Consistency is Key. In the book, Jay gives 15 key points on becoming a better runner. The book is easy to get through yet has a wealth of good take-a-ways.

1:02 Great job with the new book Consistency is Key

3:17 The book is great for coaches but very beneficial to the athlete too to reinforce what we say

5:23 I love how you have laid out chapter one and taking two freshmen characters and how they 'transcend yourself' can you talk about that phrase?

8:39 You cannot change genetics, but you can change your capacity for work

12:13 No matter how hard you work and how smart you train there will be a plateau, how do you tell the kids its ok that this happens?

14:53 You talk a lot about the aerobic engine, talk about the importance of consistency for that

20:00 Lydiard is not as well understood when it comes to running fast, it has always been important

22:34 No matter how fast the engine is, if the body isn't strong it will break down, what resources do you have

29:00 One of the concepts is switching gears, how important is that to someone who may be a mid-pack runner?

33:17 Nutrition is an important part of this book, but so is sleeping. When dealing with kids how do you get this point through to the kids?

39:44 My favorite part is the end where you do short blurbs with

Resources Jay's website Consistency is Key Jay on Twitter High School Running Coach