A small group checked out the Baden Powell Trail today from Cypress to Hollyburn. We found mostly continuous snow ranging from 30cm to 90cm. Snowpack is melting rapidly with rain and warm temperatures. Watch out for postholing and the snowbridge at the first creek crossing will weaken considerably over the next week, so be cautious there. (You may need to find a crossing higher up from where the trail actually crosses.) We put up tapes wherever the markers weren’t obvious. Ski runs have a solid snowpack between 60cm-90cm deep. Only one blowdown, located five minutes east of Cypress Sk area, but easily bypassed.
“What’s the distance for the Sunday training runs? That info would help me plan my training on days when I can’t make it to the official run.”
This recent question on our Facebook community page prompted a discussion amongst our Knee Knacker Sunday training run leaders. It’s a question that comes up every year (usually followed by “what pace should I be running?” and “how does my marathon time convert into a Knee Knacker time?”).
We don’t provide distances–and at this point, any distances we give would be estimates at best, sure to be argued by various GPS-toting colleagues–because our philosophy is that training on the route (or similar terrain and conditions) is the best sort of training for the Knee Knacker.
Running on mountainous trails brings its own idiosyncracies, so the Sunday training routes were not picked so much for distance, but as a progression of time spent on the trail. Over the years, we’ve found this training regimen to be surprisingly effective (for really only two months to get people ‘up to speed’ for race day).
Additionally, it’s more important to train on differing styles of terrain in given periods of time, instead of focussing on the actual distance.
For example, a hilly or technical section is nothing like the same distance on a road or a flat gravel footpath. Imagine plotting a 3km course on the Seawall versus doing the Grouse Grind.…sounds absurd? Not at all, as this weekend’s run incorporates a very serious climb up Mountain Highway to the top of Grouse Mountain, followed by (an optional) run down the BCMC.
If you really need to know the distance, check out “Exploring Vancouver’s North Shore Mountains” by Roger and Ethel Freeman. It’s a bit old now, but the authors were fastidious about walking every trail (twice) with a wheel to measure distances to the tenth of a kilometre! It’s still by far the best hiking guide to the North Shore.
Did you notice that we changed the website’s banner photos to feature various 2012 training runs? Don’t be surprised if you appear in a future banner photo as our intrepid photographers will be joining as many training runs as possible, looking for the best vantage spot and praying to the weather gods for good, even lighting!
The Salomon store at Park Royal in West Vancouver has extended its discount for another week! That’s right, runners and volunteers can receive a 20% discount on selected Salomon products from May 1 until July 21. Just let the store know whether you are a runner or volunteer and bring a piece of ID with you.
Sometimes there are last minute updates to a training run (eg. where to meet, where we’re going) so before you leave for the run, check the website or our Facebook community page for announcements. This applies to the Wednesday runs (updates on Facebook) and the Sunday runs (Facebook and website). Most of the time there’s no update, but you never know! Having said that, the June 9 run will be from Deep Cove to St George’s Bench (not Mosquito Creek).
Hello Everyone! For those of you who are volunteers, THANK YOU. For those of you who are runners, I hope your training is going well!
Here are a few key updates and please note that we also post info on our Facebook page:
Training Runs — Start Sunday, May 5th
It’s time to kick off the official Sunday Training runs. Get to know your fellow Knee Knackerers and the course in a friendly and supportive environment. Everyone is welcome–you don’t need to be a Knee Knacker participant to join. Check out our training run page for all of the info. This year your fearless training run leaders are Glenn Pacé, Patricia Jensen and Mark Grist. And a thank you also goes to Clive Boness who leads the ‘unofficial Wednesday night runs’.
Last chance to order Knee Knacker jackets
Great news for runners and volunteers who haven’t yet ordered a commemorative jacket. After checking with our supplier, we’ve been able to extend the purchase deadline to midnight, May 7th. For information about the jacket or to purchase one, go to our 25th Anniversary jacket page. If you’d like to see the style in person, there will be men’s and women’s samples including colour swatches at the Sunday, May 5th training run.
We are excited to offer runners and volunteers the ability to raise money for North Shore Rescue through a personalized fundraising page. Last year, the Knee Knacker community raised over $20,000 for North Shore Rescue. Our goal for this 25th year is $25,000! We are pleased to once again announce that the person who raises the most money will be given a GUARANTEED ENTRY into Knee Knacker 2014! Last year, Kristin Kopec set the bar high–let’s see who can top that this year!
This is a special year! If you have pictures or stories from the early years, please let us know. We’d love to post these on our site for everyone to enjoy.
Please be in touch if you have any questions or comments.
I look forward to seeing you on the trails,
We are very excited about having Salomon as one of our sponsors this year! To kick off our Knee Knacker training season, Salomon is offering a 20% discount on selected merchandise to both participants and volunteers in the race! Just head down to the Salomon store in Park Royal, West Vancouver. This offer will be valid only until July 13, race day.
Stay tuned over the coming weeks as Salomon will be hosting a special information night at their store!
Thank you Solomon for all of your support!
After a lively event on our Facebook group, the official runners were selected in the 2013 Knee Knacker lottery. The list of selected runners is posted here, while registrants not selected in the lottery are posted here. Congratulations to everyone selected for the race. For those not chosen, we send our regrets and hope you’ll consider volunteering to help your fellow runners cross that finish line.
At 8pm on Tuesday, March 5, we will start posting the 2013 lottery results on our Facebook Knee Knacker Group page. The results will be released in batches as we draw names, so grab some popcorn and hang out with your favourite mobile (or not so mobile) device. If you can’t join us during the postings, all the results will be posted a few hours afterwards on our results webpage.