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