Never complain and never explain.
If you're going through hell, keep going.
To know oneself, one should assert oneself.
Be gentle to all and stern with yourself.
I can, therefore I am.
Be thine own palace, or the world's thy jail.
Be kind whenever possible. It is always possible.
Things do not happen. Things are made to happen.
Without hard work, nothing grows but weeds.
Always desire to learn something useful.
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.