I'm 15 and I want to improve my speed. I had relay practice and our team came 1st in all races but i'm sure i'm gonna get bigger competition in the next 2 weeks. I run the 3rd and 4th leg but mostly 4th and last week I was able to pass one of the fastest boys in my school due to the time I got the baton and I run 100m in about 12.5-13 seconds. How can I get faster, Any diets? Training Methods? Foods I should avoid?