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.



What We’ve Been Up To


Cross Country Season is underway the Shockwaves could not be more excited.  

Our team this year has grown by leaps and bounds with over 30 members and runners from Kenosha, Lake Geneva, Waukegan and everywhere in between, and even one from Illinois who is slightly farther than just "over the border".

The Cross Country season, like many sports, is in constant flux, but with diligence and creativity, the head coach Nick Freese, is finding many opportunities for all of the athletes from as young as 6 through high school to compete as individuals as well as a team. 

During the month of September, Shockwaves participated in 5 meets against other teams and several mini meets as well. 

On September 4th, some Shockwaves traveled to the WE WI Track Club 2 Mile XC Season Kick Off.  For many of the Shockies that competed , it was a new distance and a fun time was had by all. 

September 12th was the AAU IL Rush Invite at Prairie Point Park in Illinois.  It was a cool and rainy day and the first taste for many of what a cross country event can feel like. Every Shockwave learned how to dig deep and this resulted in 13 top ten finishes between the boys and girls teams. 

The Duck Pond M&M XC Meet in Lake Geneva on September 18th was the Shockwaves first meet  where there was team scoring and they came with their game faces on. Both boys and the girls teams took first place!  The field was quite competitive with the Shockies going against some of the home school teams in the area. The boys team win was the result of all athletes giving their best but notable performances were given by Caughnery, Aiden, AJ,  and Josh who finished 1st, 3rd, 4th, and 10th overall respectively. On the girls team, Molly, Grace and Lorelai all had strong performances finishing second, third, and 5th overall.

The Special Olympics State XC Meet on September 20th was also a team sweep with the boys and girls team also winning first .  This unique event had several distances so that all Shockwaves from the youngest to the oldest had the ability to compete, cheer other teammates, and bond in the autumn sun. 

The  Turtle Youth Invite on September 23rd, was the last meet against other teams in September.  The course was more challenging for the coaches than the athletes as the runners ran on a gravel path around a harvested wheat field.  The reward at the end was a chocolate turtle for the first place runners and Caughnery and Lorelai were able to get chocolate fix.  The rest of the runners had a great time and enjoyed playing on the playground equipment as their treat.  

Look for the Lime Green Wave at our October events.  Check our calendar for updated meet information. 


Even though there has not been much of an outdoor season, the Shockwaves have been searching high and low for small competitions and creating their own meets. The mile was the focus of this season as it was the distance of two of the competitions.

On July 4th, the Shockwaves hosted the July 4th Firecracker Miracle Mile in along the lakefront in Kenosha. Starting near the Kemper Center and running to Eichelman Park, the athletes raced their hearts out to secure either first overall, first to the quarter mile, or to find the flags hidden along the course. The Shockwaves ran hard and set themselves up for some phenomenal times in future races.

Several Shockwaves competed the next day in the Illinois Rush Invite. They had a couple PRs, several 1st place wins and every shockwaves runner earned a top three placing with shiny medal to boot! Terrific efforts were from the following Shockwaves: Ezekiel, Bendicio’n, Lorelai, Grace, Izzy, AJ, Caughnery, and James T. Kirk!

On July 10th, Shockwaves hosted an inter-squad relay mini-meet. Family members of the Shockwaves were encouraged making this truly a bonding event. We had runners from as young as 3 to high school age all competing together in teams. The highlight of the event was the donut hole mile, in which the athletes had to chew and swallow a donut hole prior to running their leg.

Shockwaves also ran the Wisco mile. This community event celebrated its 12th year. Held on the Wisconsin Lutheran Track, this event has relays including the 4x100, mixed distance. The premier event, however, is the mile. The Shockwaves had athletes in the girls and boys middle school mile, mixed community mile (including a coach), and the community 5000 (a brave parent).

It was a hot, humid and even windy evening of running and every Shockwaves runner who stepped on the line to start and gutted their way across the finish should be proud of a challenge accepted and conquered! Along the way, there were many stellar performances including PR performances by the following Shockwaves: Caughnery- 4:59 Owen – 6:23 Blaise – 7:08 Nathan- 7:10 Johnny – 7:22 Tanner – 7:45 Several other Shockwaves had terrific races but not quite PR performances.

James - - 6:20

Grace - 6:36

Lorelai - 6:38

Coach Todd – 6:55 (5 seconds under goal time!)

Santi – 7:09

Nathan – 7:10

Bendicion – 7:36 The hardest worker of the night, however, was Martha “cookie” who ran the 5000m well into the 9 o’clock hour last night…finishing with a time of 30:37! Way to go Martha!!!

There is one more meet on the horizon for the outdoor track season (fingers crossed) and then the Shockwaves will take a tiny break and start training for Cross Country.

Shockwaves is a youth track and field XC club that is open to all abilities. They welcome athletes school age through high school. Core to their philosophy is that the Shockwaves are not just a team, but a family. The coaches pay close attention to each athlete and make sure that they are being challenged appropriately for their age and current running ability.



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)
Intermediate: 800x5
Advanced 800 x 7
Hill Sprints
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!


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

Intermediate: 150/300/150/300/150/300/150

Advanced: 150/300/150/300/150/300/150/300/150/300

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.


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.


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!



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!




Head Coach

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.


Assistant Coach

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.


Assistant Coach

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.









July 18th, 2020


July 5th, 2020


February 2nd, 2020


January 11th, 2020


January 4th, 2020


December 14th, 2019


December 7th, 2019


November 30th, 2019


September 20th, 2019


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."

Arthur Blank



PO Box 126 Kenosha, WI 53141

1 509 939 4620


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