Be thine own palace, or the world's thy jail.
What you do today can improve all your tomorrows.
Only the educated are free.
You never know what motivates you.
If you're going through hell, keep going.
Problems are not stop signs, they are guidelines.
To be a good loser is to learn how to win.
If you've got a talent, protect it.
Quality is not an act, it is a habit.
The most effective way to do it, is to do it.
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.