Why: Because the Fools who brought you the Pure Foolishness runs want to practice fast walking uphill and to trash their quads with some fast downhill running.
Who: The Fools and anyone who wants to join in the fun.
Where: Malcolm Knapp Research Forest in Maple Ridge. Meet in the parking lot. For some interesting information and a short history of the Forest, as well as directions for how to get there go to the Forest website:http://www.mkrf.forestry.ubc.ca/general/index.htm
When: Saturday March 8, 2008 at 07:30
Course: The Quad Qruncher 80K will use the 10K loop on the Yours Truly 50K course, which consists entirely of moderate elevation changes on non-technical gravel roads.
Rick Arikado kindly provided this map and profile.
The distances are, more or less, 1K of flat heading out, 3.5K of uphill, 1K of relatively flat, 3.5K of fast downhill, and finally the 1K of flat again back to the start. Eight loops in alternating directions and you deserve to go to the Black Sheep Pub for a burger and some beers. Maps will be provided at the start to those who advise Karl that they will be attending.
Aid: Be prepared to be completely self-sufficient. There is no water or other aid available. We will have access to our vehicles at the end of each 10K loop.
Entry: There is no fee and you don't need to be a member of Club Fat Ass to participate in a Flash event, however whining is not allowed. No registration is required but please indicate your participation via the comment form below. You are responsible for your own well being and safety and should be self sufficient.
Submitted by Karl Jensen on 9 March, 2008 - 11:44.
Thanks to everyone who participated in the Quad Qruncher. Hopefully all are now enjoying sore calves and quads. This, of course, was the ojective of the event. It provided excellent training to compliment the strength and endurance building done on the earlier Pure Foolishness runs. The Fools are about as ready as they can be for the Coyote Two Moon 100 Mile race to be held in two weeks. It's too late for training, our only hope now is luck.
The first few loops were cold and wet, but by late morning the sun came out. All-in-all the running conditions were good. There were some patches of snow at the top the the 10K loop, but that just made things interesting.
A few people decided to earn a little involuntary bonus distance on the 10K loops, but we won't mention any names.
Congrats on a good run yesterday, sounds like I was there for the worst of the weather. Would have liked to have done more but Maxy was waiting for me patiently in the van, next time I will know no dogs allowed in the demonstration forest. She didn't seem impressed with being left behind while we all went running, a couple of treats later and all was forgiven.
In the end it probably wasn't a bad thing...my quads were qrunched enough after Pure Foolishness and Dirty Duo, time to kick back and take it easy before C2M.
Submitted by Baldwin Lee on 8 March, 2008 - 19:50.
Thanks Karl, I liked it so much I think I should pay you double my entry fee. Oh, I'm feeling generous, make it triple!
My legs feel surprisingly good for being out there for what is currently my longest run of the year. I was hurting more at Dirty Duo on the 25k last week than this, ahem, excursion.
Hopefully you made it back before the gate closed.
Submitted by Karl Jensen on 27 February, 2008 - 07:21.
We are using the 10K loop. Last month the upper third was covered in snow. It should be clear by now given the warm weather we have had recently. Just hope we don't get snow before run day.
hello! A friend of Michelle, Baldwin and I named Sean will also be joining us at 0830 for some loops. I don't have a printer for the maps. Will you be bringing them?
Submitted by Karl Jensen on 7 March, 2008 - 22:54.
Yes,
I'll bring maps. My van is a light green Dodge Caravan. The maps will be under one of the windshield wipers for the later starters. The first loop will be clockwise. Just follow road F until you see road E on the right. Follow it until road K and go right. That will take you back to road F and eventually the start. Reverse directions for each subsequent loop: loop, pool, loop, pool...you get the idea.
Looking forward to seeing old friends and meeting new ones.
Karl
Submitted by Karl Jensen on 26 February, 2008 - 18:10.
The running surface is gravel logging roads, nothing in the least bit technical. The big difference from EB is the hills. Actually, there are only two hills...one up and one down. Check out the "Course" on the event site. At about 1K on the clockwise loop is an 8% grade that turns into a 12% grade. That's fairly steep, a bit like the section of Old Buck above where it meets Horse Trail, but not as steep as the top section of OB. The really steep grade is not too long and eases after a while, but you will be doing a lot of walking between the 1K and 4.5K marks.
For training I would go do some trips up and down Old Buck , starting at the parking lot.
The purpose of the QQ is to practice fast walking uphill and running downhill. This will complement the strength building from Pure Foolishness which has lots of climbing, but not a lot of long, steady walking or running.
Submitted by Karl Jensen on 12 February, 2008 - 18:39.
Thanks to Rob Lang for calculating that the 10K loop has approximately 270 metres of elevation gain. So, that's a total climb of 2,160 metres for the 80K.
And for us old Fools, who find this newfangled metric stuff somewhat challenging, that's climbing 886 feet per loop and 7,087 feet for the full 49.7 miles.
And for those who really want to impress their friends that's 4,320 metres or 14,174 feet of elevation change.
Submitted by Cheryl Johnson on 25 February, 2008 - 01:12.
on the Fools Flash Events. I'll be there for this one too. It's a pretty course...just a different kind of pretty. Now don't be cgabgubg the start time 3 days before the event.
Comments
Quad Qruncher Results
Thanks to everyone who participated in the Quad Qruncher. Hopefully all are now enjoying sore calves and quads. This, of course, was the ojective of the event. It provided excellent training to compliment the strength and endurance building done on the earlier Pure Foolishness runs. The Fools are about as ready as they can be for the Coyote Two Moon 100 Mile race to be held in two weeks. It's too late for training, our only hope now is luck.
The first few loops were cold and wet, but by late morning the sun came out. All-in-all the running conditions were good. There were some patches of snow at the top the the 10K loop, but that just made things interesting.
A few people decided to earn a little involuntary bonus distance on the 10K loops, but we won't mention any names.
No Dogs...Who Knew...
Congrats on a good run yesterday, sounds like I was there for the worst of the weather. Would have liked to have done more but Maxy was waiting for me patiently in the van, next time I will know no dogs allowed in the demonstration forest. She didn't seem impressed with being left behind while we all went running, a couple of treats later and all was forgiven.
In the end it probably wasn't a bad thing...my quads were qrunched enough after Pure Foolishness and Dirty Duo, time to kick back and take it easy before C2M.
Fool me once...
Thanks Karl, I liked it so much I think I should pay you double my entry fee. Oh, I'm feeling generous, make it triple!
My legs feel surprisingly good for being out there for what is currently my longest run of the year. I was hurting more at Dirty Duo on the 25k last week than this, ahem, excursion.
Hopefully you made it back before the gate closed.
Perfect training run
ditto
Nothing like getting a little "loopy".... hee hee hee
Hey everyone, I just joined your group and only know a few of you to date. I'm looking forward to seeing you on Saturday for a little loop de loop.
Cheers!
loop de loop de loop
What are the conditions like?
Is it still covered in snow or relatively bare? I'm not up to 50 miler distance yet, although I should really start soon.
Bare
one more person
hello! A friend of Michelle, Baldwin and I named Sean will also be joining us at 0830 for some loops. I don't have a printer for the maps. Will you be bringing them?
Cheers,
Jess
Maps
10k loop?
Oh, that's right, my only experience with Malcolm Knapp was the 25k loop. My first Foolish run of the year, why not?
Comparable to Elk Beaver?
Hills
The running surface is gravel logging roads, nothing in the least bit technical. The big difference from EB is the hills. Actually, there are only two hills...one up and one down. Check out the "Course" on the event site. At about 1K on the clockwise loop is an 8% grade that turns into a 12% grade. That's fairly steep, a bit like the section of Old Buck above where it meets Horse Trail, but not as steep as the top section of OB. The really steep grade is not too long and eases after a while, but you will be doing a lot of walking between the 1K and 4.5K marks.
For training I would go do some trips up and down Old Buck , starting at the parking lot.
The purpose of the QQ is to practice fast walking uphill and running downhill. This will complement the strength building from Pure Foolishness which has lots of climbing, but not a lot of long, steady walking or running.
in for some loops
Quad Qruncher Elevation Gain
Been having too much fun