UpBeat Workouts

Urban Cow Half Marathon

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Meet Our Coaches

  • Sally Edwards Sally Edwards
  • Pam Pam Kropf
  • Rich Rich Hanna
Sally Edwards

Sally Edwards

Coach Sally Edwards wants you to run/walk stronger, to live happy and healthy, and to accomplish this she wants to be your new coach.

In addition to having completed over 130 all-women triathlons during the past 20 years, Coach Sally is a 16-time Ironman finisher and member of the Triathlon Hall of Fame, a past winner of the Western States 100 Mile Endurance Run, and a finisher in the 1984 Olympic Marathon Trials.

She is also is one of America’s leading experts in business, exercise science, and lifestyle living, the innovator behind the Heart Zones Training proprietary and branded cardio-system, and the author of 23 books and 500 articles on health and fitness, including the popular Heart Rate Monitor Guidebook, The Complete Book of Triathlons and her new book Be a Better Runner. Whether you are just getting fit or trying to compete against the best, one of Coach Sally’s Upbeat Workouts will help you get there. Grab one of her motivational runs from the Upbeat Workout store, and you are on your way to being fitter and faster. One more plus, you are also helping to transform youth sports, as all of the net proceeds from Coach Sally’s workouts are donated to The Positive Coaches Alliance.

Pam Kropf

Coach Pam Kropf

Coach Pam has been a competitive runner for the past 15 years. She's completed over a dozen half marathons and marathons as well as two ultra-marathons and yes, a couple of triathlons.

A New Jersey native, Pam moved to Sacramento immediately after her college graduation in 1999 to explore a career in television broadcasting. An avid sports participant, she played competitive soccer, basketball and softball and then fell in love with long-distance running. As she explains, "I started running after college when I realized I could no longer eat like a varsity athlete but not exercise."

Pam has fond memories of watching her first road race, The Run To Feed the Hungry on Thanksgiving Day. The next year, she was in the race and got hooked on running never looking back. She has coached runners in different distances over the past several years as part of the Heart Zones USA coaching programs. Today, Pam lives in El Dorado Hills a suburb of Sacramento, is a mom, and an avid supporter of her husband's love of mountain biking.

Pam is the coach for the Urban Cow Half Marathon by Upbeat Workouts - a nine week training program available to registered runners of Sacramento's long-standing downtown events. The program consists of two key "coached" workouts and the training schedule is created by ultra-marathoner and race director Rich Hanna, who owns Capitol Road Race Management.

You can learn more about Pam and her latest running adventures by connecting to her blog Trailmomma.

Rich Hanna

Coach Rich Hanna

Rich Hanna is a veteran of more than 75 marathons and ultra marathons, with a personal marathon best of 2:17. He is a two-time National 100k champion and captured the silver medal in the 2001 World 100k Championship in Cleder, France.

Mr. Hanna owns and operates Capital Road Race Management, Sacramento's premier race management and timing company. Over the last fifteen years, Rich has coached over 4,000 marathoners and half marathoners for The Leukemia & Lymphoma Society's Team in Training program. He lives in East Sacramento with his wife Suzy and son Cole.

Capitol Road Race Management


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“If you run with music, you'll want this app! Using Upbeat Workouts makes my long runs so much more fun. It's like having a personal DJ who spins tunes in time with my steps”

— Jane Price
Marathon Runner
Sacramento, CA