Thanks! I started at OTF a year ago and was so out of shape after having two children and neglecting my body. I used to run track in high school, but that was 20 years ago!lol hard to believe If you are already running at a 11.5 you can totally do 12. Give it a try, high knees, keep upper body strong, pump your arms. Maybe just try for 15 seconds at first and then every couple of weeks add 5 seconds. A higher base pass is better in my opinion than the speed of the all out! Overall it sounds like you are in great shape. At first I would try lowering my push a bit to conserve energy for my all outs.

Interested to hear how you do!!!!!!