Curb Ivanic (Ultra Fitness) has been a long-time supporter of the Knee Knacker, as well as an accomplished competitor in the race. This year he is providing Knee Knackerers with an e-book containing 35 super-healthy recipes. Click here to download a pdf copy of this e-book, and start eating even healthier in time for this year’s race!
Welcome to the 22nd Knee Knackering North Shore Trail Run and congratulations on making it to the start line. I hope you have trained well, tapered well and are ready for adventure on Saturday, July 10th. Below is some important info to help you navigate the next couple of days, and if you have any questions, please don’t hesitate to call me at 604–787-8097.
1. There is absolutely NO day-of-race registration.
If you have not picked up your race packet and registered by Friday night, July 9th, you will not be in the race. Please bring along picture identification, as we will be attaching a medical wristband to your wrist once we have correctly identified you as the registered runner. If you have someone else picking up your race package, please advise me ASAP, and you MUST produce picture identification prior to the race Saturday morning.
2. Your entry is NOT transferable.
You cannot sell or give it away to anyone else. If you are injured or do not intend to run this year’s race for other reasons, please let me know by phone or e-mail. There are no refunds.
3. The Knee Knacker 2010 start is off of Westport Rd., Exit 4.
This is the same as the last 4 years, but is a significant change from our historical start. You will miss the race start if you go to Eagleridge Drive.
4. Volunteer requirement.
Remember to send in your volunteer hours. http://www.kneeknacker.com/volunteer-requirements/. We recognize that many of you already volunteer in many ways – thank you for this.
5. Have fun. Remember to enjoy the mountains, trees, trails & fellow runners along the way!
Volunteers – Please treat them well! Once again, we will have over 250 volunteers working together to help you meet your individual Knee Knacker goals. Your thanks and co-operation ensures that many of these volunteers come back year after year. Volunteers are the backbone of the Knee Knacker – without them we would not be able to put on the run. In keeping with their importance we invite all volunteers to the Awards Banquet free of charge. Please take the time to recognize their work both during the run and at the Awards Banquet.
Race Proceeds – We are a volunteer run organization and all proceeds go to North Shore Search and Rescue. This helps buy and maintain equipment that NSSR needs to save wayward trail runners, hikers and the like. North Shore Search and Rescue leads all race day emergency response & we are immensely grateful for their support.
Aid Stations, Cut-offs & Checkpoints - We have 11 aid stations on the course this year.
We highly recommend that you carry at least one water bottle and food between aid stations – we’re currently expecting warm, sunny race day weather!
As in past years, there are three mandatory checkpoints — Cypress Bowl, Cleveland Dam and Seymour Demonstration Forest. It is YOUR responsibility to ensure that you’ve been noted at these checkpoints.
Specific info is on the web on aid station supplies and cut-off times. Please familiarize yourself with these to ensure you have what you need along the way.
Drop Bags, Transportation and Parking – Drop bags will be transported from the start to the halfway point, Cleveland Dam aid station, for your use. These bags will then be transported to the finish line for pick-up.
We highly recommend that you park your vehicle at the finish line (Panorama Park in Deep Cove), as there is very limited parking at the start. Free pre-race bus transportation is available from the finish in Deep Cove to the start off of Westport Road. These 3 buses will leave from Deep Cove at 10 minute intervals starting at 4:35am. The last bus will leave at 4:55am sharp!
Specific Race Rules
Please review the following important race rules. The race committee has two sanctions for infractions of rules. Disqualification means the runner will not appear as an official finisher in the race results. Future entry denied means that an application for a future Knee Knacker Race will be returned.
Infractions resulting in disqualifications are:
- Shortcutting of the course;
- Missing a checkpoint;
- Getting in a moving vehicle;
- Failing to remain at a checkpoint for medical evaluation on request of checkpoint personnel;
- Running with a dog, pole, or any other aids;
- Failing to withdraw on request of race officials; and
- Impeding another runner.
Infractions resulting in denial of future entry are:
- Running as a bandit or pacing and/or crewing for a bandit runner;
- Having crews drive cars to areas designated as off limits;
- Failing to withdraw from the race for missed cutoff times;
- Failing to respect private property; and
- Mistreating aid station personnel, other volunteers or other runners.
The race committee reserves the right to impose sanctions for behaviour not specifically mentioned.
Registration, Package Pick-up and Race Briefing
Thursday, July 8 — 5:30pm – 8:00pm & Friday, July 9 — 5:30pm – 7:00pm
NOTE: Race Briefing is Friday, July 9 from 7:00pm – 7:45pm
North Shore Athletics — #101 — 1200 Lonsdale Ave., North Vancouver, 604–990-6888
Registration & race packet pick-up is on Thursday and Friday night at North Shore Athletics. This is Mandatory for all runners. There is absolutely NO day-of-race registration. If you haven’t registered by Friday night, you will not be in the race. First-time runners of the Knee Knacker are also required to attend the course briefing on Friday @ 7:00 p.m. Please bring along picture identification as we will be attaching a medical wristband to your wrist once we have correctly identified you as the registered runner. If someone else is picking up your race package, please advise us on who this person is before Package Pickup and remember to bring your picture id to the start.
Day of Race Check-In
Saturday July 10, 2010 – 5:15am – 5:40am
There is a mandatory check-in for all runners at the start area from 5:15 am to 5:40 am. Please do not confuse this with the mandatory registration on Thursday & Friday nights. There will be no race packets or race numbers given out on race day. These must be picked up on Thursday or Friday evening. If someone else picked up your race package, you MUST produce picture identification prior to the race Saturday morning.
Awards and Banquet!
Saturday, July 10, 2010 — 5:30pm to 10:00pm
Everyone is welcome! We will celebrate the 22nd Knee Knacker this year with catering from Tommy’s Catering and our traditional awards for all finishers. We will start dinner service right away to keep the evening moving & hungry racers, friends, family & volunteers fed!
The banquet will be held at the Parkgate Community Centre, 3625 Banff Court, North Vancouver. Parkgate is just a few kilometers from the finish & showers are available for a nominal cost of $2.00 payable at the Community Centre. This makes it even easier to ease those aching muscles before dinner! If you haven’t already RSVP’d please contact Andrew Wong through the website ASAP.
For a full Race Weekend Schedule, please check out http://www.kneeknacker.com/race-info-course/race-weekend-schedule/.
We are here to help you reach your individual goal on race day. Please don’t hesitate to contact me or any of the committee members if you have any comments or questions.
I wish you the all the best in your 2010 Knee Knacker challenge!
KKNSTR 2010 Race Director.
Hello, Knee Knacker Runners, Volunteers and Guests!
Here are the details for the 2010 Knee Knackering North Shore Trail Run Celebration Banquet:
- If you’re a volunteer, please RSVP to your captain or co-ordinator by Monday, July 5.
- If you’re a runner, please RSVP to the Banquet Co-ordinator by Wednesday, July 7. Your RSVP should indicate if you need any guest tickets.
The banquet will be held at:Parkgate Community Centre, 3625 Banff Court, North Vancouver
Event Times5:15 PM — Banquet hall and cash bar open. 5:45 PM — Dinner service starts. 7:00 PM — Dinner service ends. 7:00 PM — Awards presentation starts. 9:30 PM — Finished, until next year!
- Runners and volunteers will each receive a complimentary banquet ticket.
- Guest ticket prices are:
Note: There is no charge for guests who attend but don’t want dinner.
Where to get tickets
- If you’re a volunteer, your captain or area co-ordinator has your ticket.
- If you’re a runner, your ticket will be in your Race Package at Packet Pickup (July 8 & 9 at North Shore Athletics).
- Guest tickets can be purchased at Packet Pickup or at the Banquet. Guest tickets can be reserved in advance when you RSVP. (To handle last minute guests, a limited number of extra guest tickets will be available at Packet Pickup and at the Banquet.)
Tommy’s Catering will serve a buffet style dinner. When you’re at the buffet, you can select one of the three entrée options. Please note that there is a limited quantity of entrees — once an item is gone, that’s it! For dessert, our volunteers will serve each table a selection of treats from Sweet Arts Bakery.
Entrée choices:Apple glazed barbecued chicken, or Lean meatloaf with chipotle glaze, or Gourmet macaroni & cheese with roasted tomatoes
Sides:Roasted potatoes Greek bulgar salad Garden green salad with grapefruit citranette Tahinia spinach salad
Dessert:selection of petites fours
I look forward to your RSVP, and have a great Race!
Thank you to the Knee Knackerers who did a mock start for Howard, one of the Start line photographer on Race day. As you climbed to Eagle Bluffs enveloped in clouds — yes, another photographer appeared out of the mist. Then as you nimbly ran, slipped, dove (one of you did literally) into the mud holes up to Black Mountain, yet another photographer documented your journey. After descending through snow remnants to Cypress Bowl, hey, it’s another photo shoot. Finally, as you navigate through the mega-tourists at Lynn Canyon Suspension bridge, is that another camera? No, it is not the paparazzi.
As y’all are in training, we are also in training. We want to capture photos showing your dedication, hard work, epic training runs, terrain, variable weather, the camaraderie and spirit of the training runs. We learnt from these training runs:
• The difficulty focusing on fast moving Knee Knackerers,
• Hmmm.… this camera and/or lens is too slow,
• Let’s try changing the shutter speed/WB/Fstop/ISO/blah blah blah…,
• Light (or lack of — especially this year),
• To keep the camera dry and take photos in torrential rains, ask a Knee Knacker friend to hold the umbrella (who else would understand?)
• Discover where the friendly mosquitoes are found and much more.
Then we will apply it all to the best to our ability on Race day. Thank you all for your support!
Below are the training run photos from June 20, 2010.
- Start line (Nelson Canyon Park) and Cypress — Howard Ryujin
- Eagle Bluffs enveloped in clouds — David McKie
- Muddy approach to Black Mountain and at Lynn Canyon — Karen Chow
Volunteer Knee Knacker Photography Team
First 3/4 — Father’s Day
Glenn was running the 24 hr relay and raising funds tor kids, a very worthy reason to miss the training run. A few other were off bagging peaks …
Despite being nearly the longest day of the year, the weather gods had not yet welcomed in summer. We are still waiting.
The group met at Lynn Canyon and arranged for shuttles back to the start at Nelson Creek. A good sized crew showed up, 45 or so? including miscellaneous pets*. We headed up from the Nelson Creek parking lot around 8 am. There were no bagpipes to send us off.
This is the first training run of the year to head up and over Black Mountain, and for some its their first time on this steeper part of the course. This can be a good test, or a wake up call. The route starts on the trail to Whyte Lake, with its new bridge, fancy boardwalks and solid cedar outhouse (worth checking out). The lower woods were peaceful with birds singing and not a vuvuzela to be heard anywhere. From here the route rejoins the BP trail for the steep climb up to Eagle Bluffs.
One of the best parts of these runs is the chance to catch up with friends. Doug and I started at the back of the pack, talked a lot and the faster runners soon left us far behind. As we left the old road systems and headed into the woods we looked but there was no sign of the crazy grouse that haunted the lower trail a couple of years ago. We gained altitude and the weather became misty and much cooler and the boulder field was slippery. For some runners this is their first chance to experience the awesome views from Eagle Bluffs … but not today.
Above Eagle Bluff the snow on the trail was melting very quickly, there was far less than 2 weeks ago. I’d be surprised if there is much left by mid July. The melt was leaving behind smaller patches of snow in various states of decay and large stretches of mud. Karen and her camera were strategically located beside one large mud bath, taking photos of those caught unaware. We saw only a few others out hiking in this alpine area.
The trail from Black down to Cypress Bowl was as steep, ill designed and as tough on the thighs as ever. The new lodge area was very quiet. On the traverse over to Hollyburn, we saw very fresh bear poop, and a fellow hiking through the mud in his Top Siders. At the sign post at the junction of the Mt Hollyburn trail there was less than a meter of snow. We ran a short distance on snow on the cross country trails and left that snow behind before we got to the warming hut. The trail was in good shape (watch your head!) all the way down the Hollyburn shute and the rest of the way to Cleveland Dam. Doug and I had Father’s Day noon curfews, so we called it a day at the Dam. The rest continued on to Lynn Canyon.
Until next week …
*editor’s note: Knee Knacker discourages pets on the Sunday training runs.
Well…the weekend started off promising enough…seasonally warm & sunny, unlike the past…oh….6 weeks!!! Even the pre-run car shuttle in Deep Cove had everyone ready for a warm & sunny training run. Unfortunately, once we arrived at the start of our run….Cypress Mountain’s cross country ski area…there was a heavy mist falling from the sky. This has got to be the wettest training year on record! Although the sky didn’t completely let loose, the drizzle was enough to send a few of the early arrivals on their way. The remaining 45 runners waited a few more minutes for directions & tips & were off…..off to Deep Cove.
The rain didn’t last all that long, & the temperatures were actually very comfortable. We made our way down the Hollyburn Chute & into Cleveland Dam within an hour & it seemed that the group was moving at a very comfortable pace….Nancy Greene Way looked eerily similar to race day as a long line of runners made their way up towards the trail.
I managed to hang out with August for quite awhile & we chatted about various adventure runs on the West Coast & in Europe…eventually I had to let him go as I felt that I needed to slow down & he sped up. Although he won’t be racing the Knee Knacker this year, you should keep an eye on this seasoned veteran…his climbing ability is almost effortless…as his sub-6 hour PR proves.
Race day is very different from a training run in many ways. Today, I had the luxury (or excuse) of stopping & chatting with a variety of people that were also on the trail. Some of you may have seen a fellow in a green jersey running the opposite direction on the Fromme section of the trail….it was 10 time finisher Rick Arikado. We caught up for a few minutes….turns out he was in the middle of one of his training staples….what he calls the “Two Bridge Run”. He starts at home in Kits, runs over 2nd Narrows, then up to LSCR & onto the Baden Powell, where he pops out at Grouse, & then over Lions Gate bridge via the Capilano Pacific.to home.
I turned back towards Deep Cove & plodded along…admittedly somewhat sluggish still….not sure why, but August seemed to think it was remnants of the Juan de Fuca trail 2 weeks prior. I’m not sure what it is, but I found it ironic that I had mentioned the importance of recovery in my last post. A group gathered as we made our way through Lynn Creek & eventually up the Seymour Grind. The sun had started to show itself & life on the trail was good. Although that last climb is a bit of a brute, I take some solace in knowing that there is a great downhill towards the finish (despite those nasty climbs in the last 2 1/2km). As I closed in on the final 10 minutes of the course, I saw Sue heading back out….”just going back to Grouse”, she said. !!!! Another Fat Dog 100 hopeful in mid-training.
No sooner had I made into Panorama Park among many others of our group, than 1st time hopeful Christian finished as well. We rested for a short while & chatted with the group, before heading back out to retrieve his car. I managed to make it home in time to get ready for a birthday party for twenty-four 13 year olds….if the running doesn’t kill me, it’ll be something else!
I’d like to throw out a special thanks to all for cooperating in making the car shuttles possible. We wouldn’t be able to do this kind of training without the coordination of the group.
Rod will be coordinating next 2 week’s training run as I am involved in the 24 Hour Relay this week, & the following week I’ll be enjoying the 34 degree heat of Squaw Valley as I have the honor of pacing a friend at the Western States 100.
“Don’t worry, I’ve got a big job for you guys.”
Prophetic words from Graham Knell, North Vancouver District’s Trail and Habitat Coordinator. But not to worry, thirty-five Knee Knacker participants were more than up to the challenge of tackling one of our most ambitious Trail Day projects to date. The job? Build a new section of the BP trail in the Hyannis/Blueridge area. The existing section had eroded into the nearby creek. This caused a double whammy: the trail was flooding during rains and in return, silt and debris was washing into the waterway. Fixing this problem had been on Graham’s radar for a few years. This day, it would be so.
So how do you build forty meters of new trail?
First, add lumber. Not enough to build a house, just a few stairs and a retaining wall. Second, add a large assortment of hand tools. Include one chainsaw. Organize three teams to work on the lead-in stairs, the back-end wall and stairs, and the central pathway. Finally, drop in 35 caffeinated, muffin stuffed, eager volunteers for four hours.
Now with all the ingredients in place, start digging. Make noise as needed. Create a bucket brigade to deal with a seemingly bottomless pile of gravel. Use up steel rebar like it was free (well it was, kinda). Replant ferns to create that perfect coastal rainforest setting. Add more border effects. Talk and chat about your injuries and various runs, and every five minutes, ask, “Does anyone have a <insert name of tool here>?”. Finally, when all is said and done, dismantle and decommission the old section.
After a test run, we all stood back to admire our handiwork. It was very impressive for a day’s work, but nothing that isn’t always expected and given with the Knee Knacker. Well done!
(Trail Day photos by Karen Chow are here.)
This was one of those training runs that the experienced Knacker-ers look forward to with some trepidation. Known as a “character builder” the training run is a simple out-and-back from Grouse Mountain to the top of the Seymour Grind (or for the truly determined…Old Buck). It is an exercise in patience, endurance, pacing, & nutrition. There are many ways to turn this run into an epic slog…go out too hard, eat too little, mis-manage your electrolytes, underestimate the hills.
The parking lot at Grouse was full of now-familiar Knee Knacker hopefuls — about 58 of them (us). Some had never done this one before, some had. Apparently ultra-runners have an issue with short-term memory loss. The order of the day was to figure out a pace that would allow one to return in the same time as it took to go out & the goal was to get in a quality 4½ to 5 hour run.
Despite the threat of rain, the weather cooperated. For the most part, the clouds never collapsed onto us & what little rain that did fall, was stopped by the forest canopy. Now that we’ve had a few training runs together, it seems that people have fallen into familiar pace groups.
Personally, I didn’t manage my pace very well. The “out” portion went quite well, but the return found me hitting a wall. Apparently I wasn’t the only one. But as they say….misery loves company. One of the wonderful truisms of ultras is the fact that as low as one feels, it will eventually pass…..of course, highs can pass as well. So it goes. Anyway, the climb up those interminable stairs out of Lynn headwaters sucked the life out of my quads…in the group of 5 or 6, I wasn’t the only one complaining….though most of them managed to find an extra gear on the “flatter” section at the top. My ego took a bit of a beating as I tried to gain some ground on someone who had started at the base of the stairs at the same time. Now that we were on the flat section, she was still fairly close. The sound of deep breaths & jingling of a rattle and some baby-talk indicated that she was closing in….yes, a mother with an infant in a backpack was gaining on me. At least the trees weren’t passing me….yet.
Eventually, I started to feel better….some water, some gels, a cool creek crossing, a downhill….& I was back into a groove. Short term memory loss kicks in & I’m back in love with running trails.
Many were already back at the parking lot when I got in. Many had managed their pace very well & weren’t worse for the wear. A bit muddy & sweaty, maybe. Some had turned around early, others opted for the whole hog (John!). Pat decided that it wasn’t enough & headed back up the BCMC to log some extra time …???!!!! (actually, he is one of a few who are training for an upcoming 100 miler this summer).
Each of you should get a hearty pat on the back for your training achievements so far! It really is quite a feat & one should not underestimate the impact on one’s body. Remember to rest a bit durng the week…your body is taking on a bit more than usual & recovery is just as important as activity. A simple way to ensure that you are not over training, is to take your pulse before you get out bed each morning. You should see a consistent heart rate, or even a lowering trend. If you notice a trend towards a higher heart rate, it could mean that you are overtaxing your system. Take a break!
As far as recovering & nutrition goes, make sure you are replenishing your reserves. Carbs are your fuel, but protein helps rebuild worn & tired muscles. Don’t forget to take in some extra sodium…perhaps in the form of soy sauce, or better yet…. a bacon double cheeseburger!
Gotta go….I’m hungry.
Next week’s planned run may need a slight modification.
We are still planning to run from Cypress Mountain to Deep Cove & therefore we will still plan to meet at Deep Cove at 7:30am in order to coordinate the car pool.
Currently, the parking lot at the Skyline Trail on Cypress Mountain is closed for construction. It may not be re-opened by Sunday. If it is not, we will continue up the Cypress Mountain road to the Cross Country parking area. From there we will run to the Ranger’s Cabin & follow the Baden Powell all the way to Deep Cove.
Overall distance & time should be the same.
Here’s an update on the trail conditions in and around Black Mountain, as well as the Cypress to Hollyburn section, from Knee Knacker veteran Darren Lauscher (9-time finisher):
Just wanted to pass on a trail update about Black Mtn. A group of us did it last Sunday and the snow level is rapidly decreasing. Snow from further in the tree line at the bluff onwards to halfway down into the bowl. The only area of concern is the scree slope and boulder field as someone has flagged it as a straight line up both fields as opposed to the trail which is a zig zag. The boulder field one is particularly nasty now at the top of it because of this wear on it. Otherwise the Cypress to Hollyburn is pretty good with some snow but rapidly clearing, still very knarly. Someone has been working on different parts of the chute so its pretty decent. Haven’t encountered any blow downs to crawl over yet and don’t expect to.
Are you looking for a place to stay on Race Weekend (July 9/10)? The Holiday Inn Hotel & Suites is pleased to offer a Knee Knacker special rate of $149/night — a discount of over 20% from their normal summer rates. They are conveniently located just by the Second Narrows Bridge in North Vancouver.
Some of the features of the hotel are:
- ALL rooms feature microwaves, fridges, free parking AND free internet.
- Full kitchenettes are available for an extra $10 nightly.
- On-site restaurant.
- And of course, Seymours pub! (Everyone seems to know that pub).
For more information, please visit their Web site at www.hinorthvancouver.ca . For bookings on race weekend, please call the hotel directly at 604–985-3111, and make sure to ask for the Knee Knacker discount.