To be a good loser is to learn how to win.
If you're going through hell, keep going.
By failing to prepare, you are preparing to fail.
Be kind whenever possible. It is always possible.
If you think you can do it, you can.
Go for it now. The future is promised to no one.
Never complain and never explain.
What you do today can improve all your tomorrows.
After a storm comes a calm.
Expect problems and eat them for breakfast.
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.