After a storm comes a calm.
Be gentle to all and stern with yourself.
Be thine own palace, or the world's thy jail.
To be a good loser is to learn how to win.
I can, therefore I am.
Leap, and the net will appear.
The dog that trots about finds a bone.
Be kind whenever possible. It is always possible.
The wise does at once what the fool does at last.
Know or listen to those who know.
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.