ABOUT KENOSHA SHOCKWAVES
Born to Compete
The Shockwaves Youth Track & Cross Country Club is open to runners of all levels. We focus on teaching running fundamentals, building endurance and increasing overall speed and strength. Our mission is to train our athletes to compete with confidence, set new goals, soar past existing goals and to unlock their championship level spirit, drive and determination. Shockwave athletes will participate in USATF/AAU Track/XC meets & local running events in northern IL & WI.
NEWS & UPDATES
What We’ve Been Up To
RUN LIKE A SHOCKIE - INSTALLMENT 2
Run like a Shockie installment 2!
To find your target time, take your mile time and divide it by 2, then subtract an addtional 10% ( 8 minute mile time, 4:00 half less 24 seconds (240 seconds x .10) = 800 target time of 3:36)
Beginner: 800 x 3 (these are done all out rest/recover 5 minutes in between)
Advanced 800 x 7
Find your favorite hill - It should be at least 50 meters long. Run the hill as a hard as you can. The walk/jog down is your rest. Think high knees and forward arm swings.
Beginner: Hills x 8
Intermediate: Hills x 12
Advanced: Hills x 16
Run for time. Pace easy to moderate with three speed surges each mile.
Beginner: Run 15-20 minutes
Intermediate: Rune 20-25 minutes
Advanced: Run 25-35 minutes
Remember: Prior to each workout, please make sure you are fully warmed up and have done your dynamic stretches. Be sure to properly cool down after the 800 and Hills workouts.
The coaches cannot wait until we see you again!
RUN LIKE SHOCKIE
Even though we cannot meet nor are we sure that we will be able to compete, the Shockwaves are working hard at home to keep in tip-top shape. Whenever we start to practice again we would love to have you join us. Want to get started training like a Shockie now? Here are a few workouts that our athletes are doing this week.
*Remember to start each work out with a 1 mile (10 minute) running warm-up and then dynamic stretches. After the dynamic stretches, run another .5 miles (5 minutes) to make sure you are ready to complete the work out to the best of your ability. At the conclusion of each workout, run/jog/walk at least .5 miles (5 minutes) for cool down and be sure to static stretch fully paying attention to any areas that feel tight.
Workout One - 1K (1000 meter intervals)
Beginner? 500m x 5 2.5 minutes rest between each
Intermediate? 1000m x 3 then 500m x 1 5 min rest between each
Advanced? 1000m x5 5 to 6 minutes rest in between each
Workout 2 - Speed work
All 8x 50 meter starts (explode off line and get to full speed at 40 meters) followed by
Beginner: 150 m , 300m, 150m, 300m, 150m
1 minute rest after each 150 2 minutes rest after each 300
Workout 3 - mile intervals with fartleks
Run each mile with .75 75%- 80% of their mile pace and the final .25 at their mile pace Three minutes recovery between each mile interval.
Beginner: Two 1-mile intervals
Intermediate: Three 1-mile intervals
Advanced: Four 1- mile intervals. Advanced runners only rest between miles 2 and 3 for 5 to 6 minutes.
USATF WISCONSIN TRACK AND FIELD MEET
Results were tabulated for the team competition as well. For this meet team results were tabulated by gender and age division and the Shockwaves had some great results.
In the 8 and under boys division, due to a rather unfortunate rule, Ezekiel had to run unattached because he’s an Illinois resident and we’re a Wisconsin registered team; however, had his 40 points points counted, he would have led the Shockwaves to a tie for first in that team age division all by himself!
Our best (official) finish was in the girls 9-10 division where Lorelai and Dani powered the Shockwaves to an awesome 2nd place finish.
In the boys 9-10 division Tyler and Johnny zoomed the Shockwaves to a 3rd place team standing and if not for a strict rule that led to Bendicio’n’s points not to count because we had to register him unattached as an Illinois resident, his 44 points would have propelled these three up and coming track stars to an even more impressive point total.
In the 11-12 age group, Grace single handedly earned a 6th place team finish and Owen, Jayden and AJ took home a strong 4th place team finish, anchored by AJs 57 points, Jayden’s 18 points and Owen’s 3rd place crazy 6:25 PR in the 1600.
In the 13/14 boys division D’s stellar day and Caughnery’s win in the 3000m race secured 3rd place.
Last but not least, the Shockwaves leading ladies of Abi and Valerie ran their way into 4th place out of 13 total teams.
It was a terrific outing for each and every Shockwaves runner. Our next event is the Indoor half marathon relay and next indoor track meet is Midwest season finale on the 29th of Feb.
FEET ON FIRE MEET
The Shockwave's feet were on fire! The five athletes that ran racked up over 15 top 10 finishes including two 3rd place awards, three 2nd place awards and three 1st place awards. Stand out performances were
Lorelai: 4th in the 400 meter dash, 3rd in the 800 meter dash, and 2nd in the 1600m (9-10 y/o)
Danielle: 4th in the 800 meter dash (9-10 y/o)
Abi: 3rd in the 3000m (15-18 y/o)
AJ: 1st in the 400 meter dash, 2nd in the 800 meter dash, 2nd in the 3000 meter(11- 12 y/o)
D: 5th in the 60 meter dash, 4th in the 400 meter dash (13-14 y/o)
Caughnery: 3rd in the 800 meter dash, 1st in the 1600 meter, 1st in the 3000 meter (13-14 y/o)
The coaches are so proud of all your performances and look forward the you lighting up the track in our future meets!
FINAL MEET OF THE INAUGURAL XC SEASON
The inaugural 2019 Shockwaves Cross Country season came to a close on December 14th
with the USATF XC NATIONAL CHAMPIONSHIP meet in Madison. We had 10 Shockwaves who qualified for the meet and 5 made the trip this weekend to compete in the National Championship.
It was nothing short of a stellar day for the Shockwaves runners, with all 5 of our Shockwaves hitting PRs in their respective races.
As you can imagine, running a cross country race in December in Wisconsin is not for the faint of heart. The day was brutally cold and the sun had decided to take a day off. Perhaps the only advantage to these conditions is that the course was frozen which was a welcome change from the Shockwave’s most recent events.
The first event was the girls 8 and under 2k. The Shockwaves had several girls qualify, but Lorelai was the only athlete competing. She had a stellar race and racing her way (frozen hands and all) to 15th place, earning the highly coveted All-American status with a new 2K personal best time of 8:38.
The conditions didn’t improve throughout the day as one might think, in fact the winds picked up later in the day stealing what warmth our Shockwaves runners had left in their bodies but once again they proved their training, preparation and will to compete, was stronger than the stinging grip of Jack Frost’s bite!
In the 3k race, we had two Shockwaves in the boy’s race with AJ and Daeveyon A.K.A “D”. The field was enormous, with 364 boys on the start line. With kids from every corner of the country, the field was quicksilver fast as well, the winning time of 9:43 was nothing short of AMAZING! Our Shockwaves ran the best races of their season with AJ placing 81st overall and 30th for 11 yr olds with a time of 11:08 and D knocking another 2 minutes off his best time, clocking a 13:30 an amazing feet by both Shockwaves considering this is AJ’s first year running competitively and considering that less than 2 months ago at the Griffin Invite in October, D ran his 3K in 17:20!
In the 4K race we had one Shockwave in each race with Abi in the girls and Caughnery in the boys. The fields were jammed packed with 314 in girl’s race and 381 in the boys race.
Abi ran first, and as she so often does, she braved the frozen tundra with bare legs in her trademark blue shorts and fierce red racing braids to match. In a field loaded with talent, Abi truly raced her way to yet another 4K PR, placing 201st in a season best time of 16:42, an outstanding PR by 15 seconds.
In the boy’s race, Caughnery was one of the youngest competitors in the 13/14 year old division, which was emphasized by the discrepancy in size between Caughnery and the other competitors. Armed with his trademark orange hat he executed his best race, speeding his little legs to 62nd place and 15th place for 13 yr. olds in a time of 13:48, a PR by 25 seconds!
The Shockwave coaches are so proud of our athletes who gave every last ounce of effort at the USATF XC NATIONAL CHAMPIONSHIP and are equally as proud of every Shockwaves runner who participated in this season. The Shockwaves are not one person, the Shockwaves are a team, a young, spunky, enthusiastic terrific team!
The muddy and cold course could not stop the Shockwaves!
Shockwaves ran strong against their respective age group competition and here’s how they stacked up:
Most people saw Con man with his 3rd place overall. Con was our only top 15 finisher today, congrats to you con but never ever slow down before the finish again you turkey!!!
James- 23rd for 14yr boys
Abi Zabel- 24th for 13yr girls
Daeveyon- 23rd for 12yr boys
AJ- 1st for 11yr boys
Owen- 4th for 10yr boys
Jayden- 9th for 10yr boys
Emery- 9th for 10yr girls
Lorelai- 1st for 8yr girls
Finley- 4th for 8yr girls
Our Shockwaves boys team earned 7th place with an average time of 13:31
Once again, great work
Shockwaves, you all gave great effort!
OUR COACHING TEAM
Coach Nick has been the "genius" behind the Shockwaves training philosophy since relocating to Wisconsin in 2017.
Coach Nick's athletic resume includes time as a running back for the Eastern Eagles, personal trainer, gym owner, race director, soccer coach, middle school cross country and track and field coach. During his coaching career, he has guided numerous young runners building their strength and endurance to state, regional, and national events.
His running personal bests include a 13:04 2-mile, 19:56 5K, and 1:32:48 half marathon. Coach Nick prefers running shorter distances.
Head Coach/Team Administrator
Coach Shannon is the organization behind the Shockwaves. As a graduate from Eastern Washington University, she has utilized her education in sports and recreation in multiple ways from planning youth wilderness trips, coaching club gymnastics, managing a gym, and coaching soccer. She now is focused on coaching the Shockwaves and running after her three kids.
Her favorite distance to run is 5ks and 10ks as keeping up with the family is a training plan all on its own.
Coach Todd's athletic resume includes running in High School where his best 5K finish was a 19:15 at the Cloverbelt Conference meet after which he took a BIG break. His favorite race medals include age group place medals like the coffee mug from the Friends of Bong Wolf Lake Run at Bong SNA, but also the team medal from Ragnar Northwoods, and the participation medal for the Tyranena Half Barrel he ran on a bum wheel. His athletic endeavors also include a six-hour solo mountain bike ride at Wausau 24 and the 2019 Chequamegon 40 MTB Festival, as well as numerous races on the WORS circuit. His favorite kind of run is the accidental 10K, where you just go for a quick run but feel so good you accidentally run six miles.
Coach Stephanie has always had a passion for teaching others and running. She has now merged both of those loves by becoming an RRCA Level 1 Running Coach and, now also, as an assistant coach of the Shockwaves. Her current role at Kenosha Running Company (a trail race management company) and experience as a teacher, along with raising four athletic children, gives her a unique coaching perspective. She loves to work with our younger athletes making practice fun, but with a purpose.
Coach Stephanie's athletic resume includes over 30 years of participation in competitive sport. She was on her college swim team. After college, she transitioned to running and triathlon. In triathlon, she participated in all distances including completing Ironman Wisconsin. Her running accomplishments include numerous podium finishes in distances from 5k to 50K as well as running the Boston Marathon. Her personal running bests include a half marathon time of 1:35:13, a marathon time of 3:14:54 and a 50k time of 5:39:47. Her favorite distance is half marathon and beyond and she loves running on the trails.
USATF WISCONSIN TRACK MEET
February 2nd, 2020
FEET ON FIRE INDOOR MEET
January 11th, 2020
UW MILWAUKEE DEVELOPMENTAL MEET #2
January 4th, 2020
USATF NATIONAL JUNIOR OLYMPIC CROSS COUNTRY CHAMPIONSHIPS
December 14th, 2019
UW MILWAUKEE DEVELOPMENTAL MEET #1
December 7th, 2019
FOOTLOCKER CROSS COUNTRY MEET
November 30th, 2019
ST. MARY'S XC INVITE (4-8)
September 20th, 2019
ROCKFORD WILDCATS MIDDLESCHOOL XC MEET
September 26th, 2019
"Running is so symbolic of life. You have to drive yourself to overcome the obstacles. You might feel that you can't. But then you find your inner strength, and realize you're capable of so much more than you thought."
PO Box 126 Kenosha, WI 53141
1 509 939 4620