If you've got a talent, protect it.
The dog that trots about finds a bone.
Quality is not an act, it is a habit.
Be gentle to all and stern with yourself.
Begin to be now what you will be hereafter.
Wherever you are - be all there.
To be a good loser is to learn how to win.
If you're going through hell, keep going.
Do not weep do not wax indignant. Understand.
Either you run the day or the day runs you.
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.