If you're going through hell, keep going.
Be kind whenever possible. It is always possible.
The secret of getting ahead is getting started.
Quality is not an act, it is a habit.
I can, therefore I am.
Be gentle to all and stern with yourself.
Who seeks shall find.
Do not weep do not wax indignant. Understand.
Only the educated are free.
What you do today can improve all your tomorrows.
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.