Either you run the day or the day runs you.
Be thine own palace, or the world's thy jail.
Be kind whenever possible. It is always possible.
Problems are not stop signs, they are guidelines.
Do not weep do not wax indignant. Understand.
Things do not happen. Things are made to happen.
Never complain and never explain.
Quality is not an act, it is a habit.
Wherever you are - be all there.
If you can dream it, you can do it.
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.