Well done is better than well said.
The dog that trots about finds a bone.
Quality is not an act, it is a habit.
The most effective way to do it, is to do it.
Who seeks shall find.
Be thine own palace, or the world's thy jail.
After a storm comes a calm.
Always desire to learn something useful.
Problems are not stop signs, they are guidelines.
If you're going through hell, keep going.
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.