The dog that trots about finds a bone.
Expect problems and eat them for breakfast.
Be gentle to all and stern with yourself.
I can, therefore I am.
What you do today can improve all your tomorrows.
Things do not happen. Things are made to happen.
Be thine own palace, or the world's thy jail.
Begin to be now what you will be hereafter.
Be kind whenever possible. It is always possible.
If you can dream it, you can 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.