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I am a long-time heel-and-toe driver, and I've had the clutch go for well over 100k on my Integra. And I drove that car like it was on a race track. I'm at about 55k on the Boxster, and I've heard of clutches going at lower mileage than that so ymmv...
I sometimes run down the gears - you would on the track - but usually it's just one change down, matching revs. You should not let the engine be the sole source of braking force as this does stress the engine .
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