The wise does at once what the fool does at last.
To know oneself, one should assert oneself.
The dog that trots about finds a bone.
If you've got a talent, protect it.
Quality is not an act, it is a habit.
The secret of getting ahead is getting started.
The most effective way to do it, is to do it.
Leap, and the net will appear.
Only the educated are free.
Be gentle to all and stern with yourself.
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.