August 15, 2017

This was our second trip to Peak2Brew. In 2016 we had a group of 12 runners, 2 drivers and 2 vans. We raced 236 miles in 32 hours and 11 minutes through blazing heat and a remarkable thunderstorm. This year the course was shortened to 227 miles with one van running 4 legs each and the other running 3 legs each. Eleven of the twelve runners from 2016 wanted to r...

June 28, 2016

The Race

This race was named in memory of Émilie Mondor, the first Canadian woman to run a sub-15:00 5K and a member of Team Canada at the 2004 Olympics. Originally from Mascouche, Quebec, she was living in Ottawa training for the marathon when she died in a car accident in the fall of 2006.

The race has always been championed by Ken Parker coach of the OAC women...

June 7, 2016

Canada’s biggest race weekend takes place right here in Ottawa we thought we would take a look back at the K2J Fitness runners at the event over the years We are going to start with 2009 the first year that K2J Fitness was officially there.

 John T, Mike (Bunny) Blois, Brian, Guy, Tamara, Dave, Maurenia (Bunny), Andrea W, Jennifer W, Erin, James and Ka...

May 15, 2016

Sinister 7 – 2013 Race Report by Randy Cocek | K2J Fitness


Race Details

The Sinister7 is a trail relay and ultramarathon in Crowsnest Pass Alberta. It’s one of the tougher races in Canada, I’m told. The total distance is 148k with a 5.3km elevation gain and consequently, another 5.3km of elevation loss. The terrain is mostly single and double track trail. Each l...

May 10, 2016


TriRudy – A local daily listing from triathletes and runners primarily in the Ottawa area


Marathon Canada – Want to see how fast your competition is? This site includes full marathon and half marathon rankings for all of Canada. It’s generally pretty up to date.


Marathon Guide – This site lists all the major world marathons. Great for a little long term planni...

May 10, 2016


Answers to some common questions from people who already run


I run the same 5k at lunch four times a week and I am not getting any faster?


Running the same distance at the same speed will help you to build a good fitness base but if you want to get faster you need to mix it up at bit. You need to do some faster workouts (hills or speed work) and some longer ru...

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