Wherever you are - be all there.
To be a good loser is to learn how to win.
If you've got a talent, protect it.
Things do not happen. Things are made to happen.
Who seeks shall find.
Go for it now. The future is promised to no one.
If you think you can do it, you can.
To know oneself, one should assert oneself.
Never complain and never explain.
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.