What you do today can improve all your tomorrows.
After a storm comes a calm.
Leap, and the net will appear.
By failing to prepare, you are preparing to fail.
Begin to be now what you will be hereafter.
I can, therefore I am.
If you can dream it, you can do it.
Do not weep do not wax indignant. Understand.
Problems are not stop signs, they are guidelines.
Always desire to learn something useful.
I believe you'll develop speed via strength work which includes hill running, either repeats, or running hilly courses as the Kenyans do on a steady basis.