After a storm comes a calm.
The most effective way to do it, is to do it.
Quality is not an act, it is a habit.
Things do not happen. Things are made to happen.
Begin to be now what you will be hereafter.
By failing to prepare, you are preparing to fail.
Wherever you are - be all there.
Without hard work, nothing grows but weeds.
Be thine own palace, or the world's thy jail.
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.