Be kind whenever possible. It is always possible.
After a storm comes a calm.
If you think you can do it, you can.
Who seeks shall find.
Well done is better than well said.
I can, therefore I am.
By failing to prepare, you are preparing to fail.
Never complain and never explain.
Quality is not an act, it is a habit.
Leap, and the net will appear.
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.