Always desire to learn something useful.
If you've got a talent, protect it.
The secret of getting ahead is getting started.
I can, therefore I am.
What you do today can improve all your tomorrows.
Wherever you are - be all there.
Only the educated are free.
Without hard work, nothing grows but weeds.
Know or listen to those who know.
Quality is not an act, it is a habit.
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.