I'm trying out the chattr fix that turns off COW.
I've just done this:
cd ~/VirtualBox\ VMs
for f in `find . -name '*.vdi'`
do
F=$f
T=tmpfile
touch $T
chattr =C $T
dd if=$F of=$T bs=1M
rm $F
mv $T $F
done
Here's hoping it all works :-). It's faster than mkfs.ext4 and restore from backup :-).