{"version":"1.0","type":"rich","provider_name":"Acast","provider_url":"https://acast.com","height":250,"width":700,"html":"<iframe src=\"https://embed.acast.com/$/65cc5c387c030d00161c1239/69e5b902abe143da5b0f28ba?\" frameBorder=\"0\" width=\"700\" height=\"250\"></iframe>","title":"Up The >tempo","thumbnail_width":200,"thumbnail_height":200,"thumbnail_url":"https://open-images.acast.com/shows/65cc5c387c030d00161c1239/1776676849568-6d9ab53d-15c9-4eee-abdf-fceb6cd4f687.jpeg?height=200","description":"<p>Welcome back to the SMD Running Podcast! It's been around 6-9 months since Damien Walsh and long-term co-host Scott Darney last linked up on the mic, and this bonus episode is the perfect reunion.</p><p>Damien, from IN MOTION, sits down with Scott to dive deep into an exciting new venture: <strong>TEMPO</strong>. This dual-purpose project teams up with Flycarb to deliver a series of high-quality, athlete-focused race events. The best part? Proceeds from the races are reinvested directly back into an athlete support programme, helping local talent thrive.</p><p>They discuss the <strong>Flycarb Golden Bowl Race Series</strong>, which kicks off with the <strong>Flycarb Spring 5K</strong> on Saturday 25th April 2026 at Colchester Sports Park. Expect a super-fast, pan-flat 1km closed-road cycle loop that's perfect for PBs, with paced races for all abilities (from elites chasing sub-14 to first-timers), prize money, and a brilliant atmosphere. It's the start of something special for road racing in Essex.</p><p>Later in the episode, Damien chats with <strong>Dominique Brazier</strong>, founder of <strong>The Galloping Grind</strong> – a quirky, pink horsebox outdoor café tucked away in the peaceful countryside of Boreham, Essex. It's a must-visit spot for runners, cyclists, walkers, and coffee lovers, serving great coffee, proper fuel, and a welcoming vibe beside a pond. Perfect post-run or ride stop!</p><p><br></p><p><strong>Episode Structure:</strong></p><ul><li><strong>First section</strong>: Recent cycling news (feel free to skip ahead if that's not your thing!).</li><li><strong>Running chat</strong>: A roundup of recent half marathons and marathons from the past few weeks.</li><li><strong>Upcoming races</strong>: Plenty of local and iconic events to get excited about.</li></ul><p><br></p><p><strong>Key upcoming races mentioned:</strong></p><ul><li><strong>Flycarb Spring 5K</strong> – Saturday 25th April, Colchester Sports Park</li><li><strong>TCS London Marathon</strong> – Sunday 26th April (good luck to everyone toeing the line!)</li><li><strong>Ipswich Twilight 5K</strong> – Sunday 3rd May, Ipswich Waterfront (wave starts on the scenic looped course)</li><li><strong>Witham Running Club May Day 10</strong> – Monday 4th May (Bank Holiday), fast undulating 10-mile road race starting from Witham Rugby Club</li><li>Plus all your regular local senior and junior <strong>parkruns</strong> – the heartbeat of the community!</li></ul><p><br></p><p>Whether you're training for your next PB, looking for local events, or just love the running chat, this bonus episode is packed with insight, inspiration, and Essex running energy.</p><p><strong>Subscribe, download, and get involved</strong> – and we'll see you out on the roads and trails!</p><p>#SMDRunning #TEMPO #Flycarb #EssexRunning #LondonMarathon</p>","author_name":"Scott Darney"}