Without hard work, nothing grows but weeds.
It's always too early to quit.
Leap, and the net will appear.
Never complain and never explain.
The dog that trots about finds a bone.
Well done is better than well said.
If you can dream it, you can do it.
If you think you can do it, you can.
What you do today can improve all your tomorrows.
If you've got a talent, protect it.
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.