Be thine own palace, or the world's thy jail.
Wherever you are - be all there.
Never complain and never explain.
Begin to be now what you will be hereafter.
What you do today can improve all your tomorrows.
Either you run the day or the day runs you.
To be a good loser is to learn how to win.
If you're going through hell, keep going.
The most effective way to do it, is to do it.
It's always too early to quit.
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.