Welcome to the 25th running of the Knee Knacker…runners, volunteers, family & friends. The final countdown has started, and there’s the usual flurry of activity this week. Runners, congratulations on making it to the start line. I hope you have trained well, tapered well and are ready for Saturday. Volunteers, my sincere thanks for all that you have already done, and for everything you’ve signed up to do!

Below is important information to help you through to race day. Please read the details and feel free to call me at (604) 787-8097 if you have any questions.

We are also regularly posting info and reminders on Facebook, so if you want to join the conversation, please do.

Important Reminders

• There is absolutely NO day-of-race registration.

If you have not picked up your race packet and registered by Friday night, July 12th, you will not be in the race. Please bring picture identification to package pickup, as we will attach a medical wristband to your wrist once we have identified you as the registered runner. If you have someone else picking up your race package, please let me know ASAP, and you MUST produce picture identification prior to the race on Saturday morning.

• 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 email. There are no refunds.

• The Knee Knacker 2013 start is off of Westport Road, Exit 4.

There is very limited parking at the start, so we encourage you to take the bus from Panorama Park. If you do drive to the start, please respect the neighbours and plan on walking a bit to get to the start line.

• Volunteer requirement.

Remember to send in your volunteer hours. We recognize that many of you already volunteer in many ways – thank you for this. If you have donated or raised funds this year instead of volunteering, there is no need to send in your form – we have already noted this. The Knee Knacker community has raised over $7,500 for North Shore Rescue this year and the total is still growing day by day. If you’d like to donate or set up your own fundraising page, please go to http://www.kneeknacker.com/fundraising/. Remember, there is a guaranteed entry for 2014 on the line for the person who raises the most funds by July 12, 2013. Thank you!

• 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 cooperation 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.

Community Support

We are a not-for-profit, volunteer run organization. The funds raised go directly to North Shore Rescue (NSR) who are extremely grateful for the additional donations this year. This helps buy and maintain equipment that NSR needs to save wayward trail runners, hikers and the like. North Shore Rescue leads all race day emergency response and we are immensely grateful for their support.

Aid Stations, Cutoffs & Checkpoints

We have 11 aid stations on the course.

We highly recommend that you carry at least one water bottle and food between aid stations — the longest stretch between aid stations is in the first quarter, and with the forecast of warm temperatures and sunshine, you will want to be prepared.

As in past years, there are three mandatory checkpoints: Cypress Bowl, Cleveland Dam and Lower Seymour Conservation Reserve (LSCR). It is YOUR responsibility to ensure that you’ve been noted at these checkpoints. There are 2 parts to this – volunteers and chip timing. As you approach the aid station, there will be volunteers noting your number and time. Smile at them and make sure they see you. Wave if you need to. Additionally, we have chip timing again this year, so ensure you run over a timing mat at each of the above mentioned checkpoints.

Specific info is on the web on aid station supplies and cutoff times. Please familiarize yourself with these to ensure you have what you need along the way.

Friends and family are welcome at 10 of the 11 aid stations. We request that spectators do not go to Black Mountain, as the access is a bit challenging and it’s the same route that the runners will be running down into Cypress. Also, please ensure any support crew stay within a ‘reasonable’ boundary of the aid stations, and no, they cannot give you aid on the way up Nancy Greene Way!

Drop Bags, Transportation and Parking

Drop bags will be transported from the start to the halfway point at Cleveland Dam aid station, for your use. These bags will then be transported to the finish line for pickup. A bag is provided with your race packet. You are welcome to use your own bag if you prefer as long as you clearly mark your number on it and keep it to a ‘reasonable’ size.

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 three buses will leave from Deep Cove at 4:45am, 4:50am and 4:55am. The last bus leaves 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 Pickup and Race Briefing

• Thursday, July 11 – 5:30pm – 7:00pm
• Friday, July 12 – 5:30pm – 7:00pm

NOTE: Race Briefing is Friday, July 12 from 7:00pm – 7:45pm
Parkgate Community Centre — 3625 Banff Court, North Vancouver

Registration & race packet pickup is on Thursday and Friday night at Parkgate Community Centre. This is mandatory for all runners. First-time Knee Knacker runners are also required to attend the course briefing on Friday @ 7:00 p.m.

There is absolutely NO dayofrace registration. If you haven’t registered by Friday night, 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 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 13, 2013 – 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 and 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.

Awards and Banquet!

Saturday, July 13, 2013 – 5:30pm to 10:00pm

Everyone is welcome! We will celebrate the 25th Knee Knacker this year with catering from Tommy’s Catering and our traditional awards for all finishers. We will start dinner service around 6pm 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 Bev McKenna ASAP.

For a full Race Weekend Schedule, please go here.

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 comments or questions.

I wish you the all the best and look forward to seeing you soon!

Kelsy Trigg,
KKNSTR Race Director