Hi John
Go to Jim's "5 step approach" in the Hat Check:
http://paceandcap.com/forums/showthread.php?t=5715
Look at "projecting pace" and then look at the first way to project pace. If you follow that particular "way to project" you will be in good shape I.M.O. ** Hat Helper - read the WHOLE way to do it!
All the best and hope you and yours are healthy and happy!
Richie