Here are some up to date lists and charts for the 2010 race:

• List of Entrants (by sex/division)
• List of Entrants (by # KK finishes)
• Entrants Pro­file by # of  pre­vi­ous fin­ishes (bar chart)
• Entrants Pro­file by Age Group (pie chart)

We’ve also had some inter­est­ing sub­mis­sions from a couple of guys who will be in the race this coming weekend:

• Tem­per­a­tures over the years (from Sean Lavin)
• Google Earth ren­di­tion of race course (from William Schuurman)

Can you, or some­one you know, help out with one of the following:

• Pho­tog­ra­pher — Cleve­land Dam FILLED
• Cleve­land Aid
• Mar­shall — Cypress Chairlift
• Mar­shall — Indian River road
• Mar­shall — Panorama Drive
• Panorama Park (Finish Line) Aid

Also, anyone that is will­ing and able to help with tear down at 4:00 pm is also appre­ci­ated
– help trans­port crew with take down and load truck for trans­port to Park­gate. More hands make light work!!!

If you are inter­ested in any of these posi­tions, please con­tact me ASAP through the Vol­un­teer Form on the Vol­un­teer Web page.

Thank you!!

Bonnie Walm­s­ley
Vol­un­teer Coordinator

The links below will lead you to pages with charts, sum­maries and detailed results for the Knee Knacker from it’s incep­tion in 1989, and now also includ­ing the 2009 race.

All-Time Fin­ish­ers List

All-Time Female Fin­ish­ers List

All-Time PR and # of Finishes

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 22^nd 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 10^th.  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 9^th, 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;
• 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
www.northshoreathletics.com

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 22^nd 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!

Kelsy Trigg
KKNSTR 2010 Race Director.

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.

Hello fellow trail runners!

Well, the count­down is offi­cially on… Lot­tery night is com­plete, train­ing runs have started and plans are well under­way for Knee Knacker 2010!  We are 1 month, 11 days and 6 hours away from KKNSTR 2010 start

Fol­low­ing are sev­eral impor­tant updates and links to info.  Please check back to the site reg­u­larly as updates will con­tinue to increase as we lead up to race day.

TRAINING RUN CHANGE

Please note the train­ing run change for TOMORROW’s run.  Meet­ing point is the Lynn Canyon Sus­pen­sion bridge at 7:30am for a car shut­tle to Cleve­land Dam.  Check out the train­ing run page for all the details.  Do remem­ber to bring an extra layer — with the crazy cold, wet weather we’re having right now, it’s far too easy to get caught with­out enough.  And if you’re inter­ested in seeing the folks who braved last week’s train­ing run, check out Karen Chow’s train­ing run pics.

VOLUNTEERS

We have over 200 amaz­ing vol­un­teers each year.  If you have friends or family mem­bers that would like to be a part of the run, please con­tact Bonnie Walm­s­ley through our feed­back form.

TRAIL WORK PARTY

This year’s trail work party will be on June 5^th.  Check out the link for all the info & please RSVP to Andrew Wong.

CONTACT US

We love to hear from you — com­ments, ques­tions or feed­back.  Please be in touch through rd (at) kneeknacker.com or our con­tact page.

Happy Train­ing,
Kelsy Trigg
KKNSTR 2010 Race Direc­tor
604–787-8097.

Well it’s been a few weeks since the excite­ment of the lot­tery announce­ment and we’re set­tling into our post-Olympic rou­tines again.  Con­grats to all who were suc­cess­full with the lot­tery this year!  For the other hun­dred or so entrants who haven’t secured a spot in this year’s race, we would like you to con­sider a posi­tion as part of the vol­un­teer team!!!

What makes the Knee Knacker such an out­stand­ing race is the 1:1 ratio of vol­un­teers to racers!! For every racer out on course, you have a coun­ter­part vol­un­teer help­ing you along the 30 mi/50 km (almost) route!  Not only have you got one coun­ter­part, you’ve actu­ally got 200 vol­un­teers cheer­ing you on!!!  That’s amaz­ing!!  So if you’re already run­ning, we encour­age you to ask your family and friends to join an aid sta­tion, timing or mar­shalling crew to make this the best expe­ri­ence for every­one.  If this is the year you give back, please visit our vol­un­teer page and sign up.  I’m look­ing for­ward to hear­ing from you.

Bonnie Walm­s­ley
Knee Knack­er­ing North Shore Trail Run­ning
2010 Vol­un­teer Coordinator

A record number of 375 lot­tery reg­is­trants were received by the Feb­ru­ary 28^th, 2010 dead­line. 262 of these were selected to par­tic­i­pate as run­ners in the 2010 race. This allows us to field approx­i­mately 200 starters on race day, after account­ing for a typ­i­cal attri­tion rate of approx­i­mately 24% over the next few months.

Results are now posted on the fol­low­ing 2 pages:

Who’s In

Who’s Not In (refund cheques will be issued within the next week)

Be the first to find out the lot­tery results!  This year Run­ners Night and Lot­tery is Thurs­day, March 11^th, 2010 from 6:00pm — 8:30pm — we’re for­tu­nate again to have North Shore Ath­let­ics as Knee Knacker Spon­sor & host of the event.  Every­one is wel­come — par­tic­i­pants, friends, family & vol­un­teers.  We’ll have prizes & pizza too, so come & mingle with fellow Knee Knack­er­ers & kick­off what we like to think of as “Knee Knacker Season”. Sched­ule of activ­i­ties is at http://www.kneeknacker.com/lottery/lottery-deadline/ .

The list of entrants who entered online is at http://www.eventsonline.ca/events/kknstr/confirm.htm . This does not include the snail mail entries, who are listed here.

Look­ing for­ward to seeing as many of the 375 of you Thurs­day night at NSA. Arrive early to shop as NSA will be giving spe­cial in-store dis­counts to all entrants!