Heart rate to be kept below 161 under any circumstances; no more than one hour between 157 and 161; bulk of the race at 155.
Descents no faster than 8 minute miles to keep left knee in working order and to give heart a rest (recovery zone 1, as I can run 8:30 minute flat miles in zone 2)
The patella does not have blood irrigation - blood circulation has to be stimulated through motion and massage. During the run, I will remember to bend my knees full motion every 10 minutes.
Time target? Difficult to tell with an unknown course that doesn't have one flat spot... 10 hours in the best of circumstances; 13 hours in the worst. Never *walked* more than 8 hours. :-) (BTW, walking the course would take close to 16 hours).
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