Track help please?

So I have been doing High School Track for three years now and I just recently started running the 400.

I have it down to a 65 as my best...any ideas on how to get a couple seconds under that for next season?

I also pole vault so if anyone has comments on how to get 8'6 or higher that would be appreciated. If it helps I am only 5'3 and I weigh like around 110...but I use a pole that is 100lbs so I can bend it easier.

Thanks =]

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