Expect problems and eat them for breakfast.
Wherever you are - be all there.
The wise does at once what the fool does at last.
Begin to be now what you will be hereafter.
Only the educated are free.
What you do today can improve all your tomorrows.
The most effective way to do it, is to do it.
Be kind whenever possible. It is always possible.
Quality is not an act, it is a habit.
Without hard work, nothing grows but weeds.
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.