Never complain and never explain.
Quality is not an act, it is a habit.
To know oneself, one should assert oneself.
Know or listen to those who know.
What you do today can improve all your tomorrows.
Either you run the day or the day runs you.
Leap, and the net will appear.
Be gentle to all and stern with yourself.
Always desire to learn something useful.
Expect problems and eat them for breakfast.
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.