Things do not happen. Things are made to happen.
Problems are not stop signs, they are guidelines.
The wise does at once what the fool does at last.
To be a good loser is to learn how to win.
After a storm comes a calm.
Well done is better than well said.
Wherever you are - be all there.
You never know what motivates you.
What you do today can improve all your tomorrows.
Either you run the day or the day runs you.
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.