1) Until you reach the top of the W's, if you feel like you are going to slow, slow it down a little more!
2) If you sweat buckets like me, S-Caps or other Salt Tablets are a life saver. First few years I ran it, I developed calf and quad cramps at about 2 to go. Since using the S-Caps I have not had problems with cramps.
I know you said ONE but I was feeling generous today.