Allow write throttle to be changed at runtime

[mhutchinson]

Also added some help in the bottom area for the time being

[codecov-commenter]

Codecov Report

Attention: Patch coverage is 0% with 9 lines in your changes are missing coverage. Please review.

Project coverage is 29.04%. Comparing base (07aa77d) to head (c77e526).
Report is 39 commits behind head on main.

Files	Patch %	Lines
hammer/hammer.go	0.00%	9 Missing ⚠️

Additional details and impacted files

@@             Coverage Diff             @@
##             main     #125       +/-   ##
===========================================
- Coverage   55.99%   29.04%   -26.95%     
===========================================
  Files           8       15        +7     
  Lines         759     1415      +656     
===========================================
- Hits          425      411       -14     
- Misses        265      925      +660     
- Partials       69       79       +10     

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