Eat Healthy with Curb Ivanic

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 Knee Knacker 2010!

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.

Impor­tant Reminders

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.  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;
  • Lit­ter­ing;
  • 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

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!

Kelsy Trigg
KKNSTR 2010 Race Director.

Banquet information and RSVP instructions

Hello, Knee Knacker Run­ners, Vol­un­teers and Guests!

Here are the details for the 2010 Knee Knack­er­ing North Shore Trail Run Cel­e­bra­tion Banquet:

RSVP Needed

  • 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.

Ban­quet Venue

The ban­quet will be held at:

Park­gate Com­mu­nity Centre,
3625 Banff Court,
North Van­cou­ver

Event Times

5:15 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:
Adults: $15
Chil­dren aged 5–16: $10
Kids under 5: $5

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


Roasted pota­toes
Greek bulgar salad
Garden green salad with grape­fruit citranette
Tahinia spinach salad


selec­tion of petites fours

I look for­ward to your RSVP, and have a great Race!


Training Run Photos — June 20, 2010

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.

Vol­un­teer Knee Knacker Pho­tog­ra­phy Team