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Women Are Sports | Page 195
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Coros Pace 3 – Kipchoge Edition Review

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I’ve been a Garmin girl almost since I started running. The first watch I bought was a huge old Garmin that took up most of my wrist and definitely could not be worn at any other time aside from running.

Luckily running watches have come long way in the last 12 years with many other players now in the market. One of the biggest of these, certainly in terms of volume within mass market runners is Coros.

I resisted trying a Coros until I could no longer ignore the rave reviews from friends on the battery life, GPS and reliability. This review is my personal opinion of Coros Pace 3, with some comparison with Garmin Fenix 7S that I was wearing prior to testing the Coros.

It just so happened just after I started wearing the Coros Pace 3, my Fenix broke (one of the buttons stopped working) so after after a few runs wearing both to compare battery and GPS, I have solely worn the Coros for 6 weeks, testing it over long runs, track workouts, treadmill sessions and easy runs across multiple timezones and locations. I am not techy, so if you’re looking for a very in-depth tech review, I would suggest checking out DCRainmaker. This is the review of an average runner. utilising it for marathon training, stepcounts, swimming, biking etc and erm…telling the time!

Screen

This is my first time using a touchscreen running watch, and I’m not sure I’ll ever really get used to it (although I am accidentally stopping my watch mid-run less often!). The touchscreen allows you to swipe through data screens quickly whilst the red button on the side (apparently called a digital crown) is used to scroll through the tracking options (including different sports, history ….) as well as start and stop your run. Another button allows you to manually lap your run – luckily this is in the same spot as the Garmin button – handy when you are run/walking! I have found the digital crown more sensitive on the Coros than Garmin, and find that wearing long sleeves on the run can mean I accidentally scroll through data screens without meaning to.

Perhaps having used a Garmin for so long, I have found it more difficult to navigate and I definitely haven’t utilised all of its features yet.

GPS

The GPS is an absolutely brilliant, I would imagine thanks to the dual frequency GPS that I first tested in the Apple Ultra watch. Whilst I haven’t tested the Coros Pace 3 in a big city race yet – I found the GPS much more reliable in the dual frequency Apple Watch running London and Chicago marathons compared to the Garmin Fenix 7S and I would imagine I would find the same when comparing the Pace 3/Fenix 7S .

I am very inpatient and rarely stand still as instructed for the watch to find GPS, however even pressing GO straight away after travelling from London to Hong Kong, the watch accurately measured my distance and pace almost immediately (double checked the following day once I’d let the watch familiarise itself with where we were).

You can use the watch for navigation using breadcrumbs style navigation (no I have no idea what that means either) But the gist of it seems to be that you create the route in app and send it to the watch.

For those wanting to show off their runs or just track their distances and routes, I like the map and data produced by Coros in app, and it can easily be synced up with Strava etc.

Battery Life

Wow, I was told the battery life was good but it survived two full weeks of marathon training including daily wear, two long runs, speed sessions and easy runs. My Garmin used to last about a week. This may be due in part to Coros’ use of Memory in Pixel display – in non-technical terms, this means that the screen display is not very bright to save battery.

According to Coros it will last you up to 38 hours of GPS use, less if you use the music and navigation systems (which I don’t) and up to 17 days using it for daily tracking.

Workouts

It won’t surprise many that know me that I’m rarely organised enough to pre programme my workouts into the watch, preferring instead to manually lap during workouts and long runs. If you do like having your watch beep out your reps then you can create workouts in the app, set heart rate targets or link it with my training plan apps. You can automatically sync your Coros with the Runna app (use code CHARLIE for 2 weeks free).

Daily Tracking

As well as tracking your exercise, Coros Pace 3 will track your sleep, HR, “recovery”, training status, step count, flights of stairs climbed etc although I don’t find the level of details of each of these is as good or easy to navigate as Garmin.

I take the HR monitoring with a pinch of salt when using the inbuilt wrist monitoring, but am going to try out the new female focused Coros HR soon to see how it compares. I typically just try to stay within the ‘easy’ zone on easy runs but not give it too much of a thought on longer runs and harder efforts. However from reviews I have read where runners have compared the watch readings to HR monitor, they readings were very comparable.

Price

The price range of the Coros watches are definitely lower when compared to Garmin with Coros topping out at £599 with the Vertix 2. And I think. you probably get a little more for. your money with the mid-range Coros compared to Garmin. At £219/£229 (for the EK edition) I think the Pace 3 is really good value for everything you get from it. The price point is in line with the new Forerunner 165 which I look forward to testing it!

The Look

Now I’m going to be honest, this is where the Coros Pace 3 falls down for me (and I know that may well be because I have the Kipchoge edition) but it looks like a sports watch. The big run button makes it feel more like a stopwatch and the EK band doesn’t really go with my non-sports kit! That said, I have had quite a few compliments on it so it’s definitely personal taste. The nylon strap annoys me because it stays soggy when it gets wet and I imagine will smell after heavy summer efforts. However. you can buy a silicone strap in white which would be more stylish… (in fact, I’ve just ordered one to try!)

For those with a smaller wrist, the smaller face and easily tightening nylon straps may be a winner, especially compared with some of the other bulky watches available on the market.

Personally I do think the Garmin Fenix watches with the gold/rose gold hardware are more attractive for running and everyday wear even when compared to the Coros Apex Coral. I find myself taking it off the Pace 3 more than I ever would with my Fenix 7S. It feels a little cheap, which may be due to the lightweight nature of the watch.

Who should buy it?

If you’re looking for an affordable, reliable running watch that will accurately calculate your distance, time, pace and see. you through an ultra marathon – this is a great option. For runners that want a watch that can double up for daily wear, that shows their status as a runner even when dressed in ‘normal’ clothes, you may want to go for something a little…prettier.

Katie Ledecky punches ticket to Paris, fourth Olympics


On the latest episode of the RE-CAP Show, USWNT star Tobin Heath revealed that she underwent a second knee surgery in her quest to return to the pitch. 

Heath hasn’t played since the 2022 NWSL season, when her tenure with then-OL Reign was cut short due to a knee surgery. A two-time Olympic gold medalist and World Champion, she hasn’t addressed her playing career much over the last two years. 

In the latest RE-CAP Show episode, Heath revealed that she had to receive a cartilage transplant in her knee.

“I think it was public when I got my first knee surgery, which was actually just kind of a clean-out of the knee,” Heath said. “I ended up trying to rehab back for about a year and got pretty close. I thought about signing for a team. At that time I didn’t think I was there enough with the knee to be able to commit fully to a team, because the way I play football is I’m all in — like I play to be at the highest level, I play to be winning World Cups, Olympics, club championships.

“And then obviously with that first surgery not helping, I got a second pretty big surgery with my knee that then put me in the category of like, ‘Will I ever play professionally again?'”

Initially, Heath says she wasn’t aware of the gravity of the second surgery. But an examination of her knee revealed that she needed a more intensive repair than previously thought.

“When I got there, I thought I was going to be getting kind of like a smaller version of a surgery, and right before I got into surgery, there was kind of a big revelation about the current state of my knee that put me in the category to get a serious knee surgery. It was a cartilage transplant,” Heath said.

While Heath said she hasn’t exactly closed the door on a potential return, she’s currently focusing intently on rehab — with the future remaining unclear.

“I kind of just pray to God and say like, ‘Whatever your will is for my career, that’s what it’s going to be,'” she added. “And I’ll just work my ass off and see where that gets.”



Farewell to a Living Legend… – Dare 2 Blog – Women’s Football

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The Shield had already been wrapped up by Portland going into the final weekend of the NWSL season. OL Reign were cemented in second so the two bye-spots were taken. Now five other teams had to contest four playoff places, with Houston Dash and North Carolina Courage fighting it out for the final berth. Washington, Chicago and NJ/NY Gotham all confirmed their participation in the post season, but were jostling for home advantage. Attacking midfielder Carli Lloyd had an emotional 10 days, making her 316th and final international appearance for the USWNT, and then scoring in her last ever regular-season match for New Jersey…

Following week 21 of the NWSL, the US Women’s National Team regrouped for a double-header against South Korea, as the Carli Lloyd ‘Farewell Series’ of matches came to an end.

Carli Lloyd. Enough said…

While the Koreans would be regarded by many observers as mere cannon fodder for the World Champions, they did not lie down in the first match, holding the US to a goalless draw.

But the Americans came out bullishly in the second match, taking a 9th minute lead from Lindsey Horan’s deflected shot. Just before half time they got a second. Andi Sullivan made contact with Catarina Macario’s in-swinging corner but it was Cho who diverted the ball into her own net.

Lloyd was subbed off in the 65th minute. Surely only someone with a stone heart could be unmoved watching the veteran of 316 caps (and 134 goals) wrestle with her emotions as she slowly left the field (see end of article).

Her replacement, Alex Morgan, scored pretty much straight from the restart, running on to Megan Rapinoe’s delicious outside-of-the-boot pass and lashing the ball through the keeper’s legs.

Rapinoe added a flamboyant fourth in the 85th minute, half-volleying Emily Sonnett’s cross in off the bar.

Morgan then put Rose Lavelle in behind the Korean defence and the Reign midfielder finished right footed – a collector’s item for the packed Allianz Stadium in Minnesota.

Tobin Heath provided the assist for Lynn Williams’ close range effort to make it 6-0 in stoppage time.

Week 21.9 – The stragglers finally catch up…

It can’t all be about Carli, Racing Louiville attacker CeCe Kizer had a big weekend with a goal double against NJ…

The weekend began early with Racing Louisville and NJ/NY Gotham FC playing a catch-up fixture to align with everyone else on 23 completed matches. Gotham were pegged back after scoring early as Louisville looked to finish their inaugural NWSL season in style…

The visitors got their noses in front in the 7th minute. Midge Purce and McCall Zerboni combined to engineer space for Nahomi Kawasumi on the left. Kawasumi played inside to Carli Lloyd, who eluded two defenders with quick feet and squared for Ifeoma Onumonu – the striker scoring with her second attempt.

Lloyd – working the left channel again – nearly doubled that lead but centre back Gemma Bonner got just enough of a block on the ball to send it careering wide of the far post.

Louisville’s best chance of the first period was more about opportunism, with Yuki Nagasato swirling a shot just over the cross bar from the edge of the penalty area.

Gotham could have put the game beyond their opponents in the 51st minute. Caprice Dydasco’s corner from the left had been dealt with but the full back got a second chance to cross and located Onumonu at the far post. The striker put her header against the foot of the upright.

It was to prove a costly miss. Just sixty seconds later Lauren Milliet sent Katie McClure galloping through all sorts of space in midfield. Ebony Salmon offered a run to her right, but strayed offside. Instead, McClure opted for CeCe Kizer to her left; the versatile Louisville attacker keeping her cool and firing past Kailen Sheridan.

Scott Parkinson’s side now had a ‘stick-or-twist’ dilemma. Winning could lift them to third in the standings, but equally they didn’t want to over commit, possibly lose this match and then end up in a final day dogfight with Houston and North Carolina.

Lloyd and Purce weren’t entertaining such concerns. The original ‘Jersey Girl’ played a beautiful lofted pass over the Louisville backline in the 81st minute. Purce won the footrace and got her shot away but defender Kaleigh Riehl’s last-ditch lunge took just enough pace off the ball for Katie Lund to gather it in.

Nevertheless, Gotham fans would have their hearts in their mouths in stoppage time. Cheyna Matthews showed great strength to spin away from Elizabeth Eddy in the penalty area, rifling a half-volley towards the top left corner that Sheridan acrobatically tipped over the cross bar.

Racing Louisville completed their home programme with a nice, neat four wins, four losses and four draws with plenty of positives to take into next season. Taking out the Challenge Cup attendances of spring, they averaged around 6,500 per match which confirmed that there’s at least as much of an appetite for NWSL in Kentucky as anywhere else in the country.

NJ wouldn’t seal their playoff spot here, but knew that a point on the final day would be enough. They had a good handle on their opposition. It would be Racing Louisville again! But this time they would square up at the Red Bull Arena…

Week 22 – Carli Closes her account. Oh, and some playoff stuff…

The Chicago Red Stars ended their regular season campaign on a high, beating Orlando Pride on their own patch to secure home advantage in the forthcoming playoff quarter finals.

Mallory Pugh and Arin Wright had first half attempts for the visitors but couldn’t hit the target.

The Pride were similarly wasteful with Gunny Jónsdóttir and Alex Morgan failing to test Cassie Miller in the Red Stars’ goal.

In the end the Red Stars simply had more at stake than their opponents. Morgan Gautrat teed up Kealia Watt in the 65th minute and the attacker curled the ball past Erin McLeod for the only goal of the game.

Orlando ended their schedule with a five-match losing streak and Head Coach Becky Burleigh announced that she would be stepping down in line with what had been agreed with Pride general management.

Chicago, conversely, closed out their fixtures on the back of three wins and would host Gotham FC on the 7th November at the SeatGeek Stadium. It would be the sixth consecutive year that Chicago had made the post-season.

Kansas City left it until the last game of the season to announce their new name, branding and colours for next year, but were then royally battered by OL Reign on the pitch.

Eugénie Le Sommer: “Qualification pour les demi-finales”. It’s fair to say, the season has gone well for the French forward…

There was a feelgood feeling in the 6,300+ crowd with the prospect of the NWSL’s first purpose-built stadium in the City on the horizon and a fancy launch video circulating on social media. From this point on, KC are going to be known as the Kansas City Current – a reference to the river next to which the ground will be situated. D2B is not going to lie: it’s going to take some time for that name to sink in and start sounding normal to our British earholes…

On the field, however, the current was against them as OL Reign largely dominated. Dzsenifer Marozsán’s half volley in the 3rd minute was brilliantly tipped over by Adriana Franch and the keeper was in the right place ten minutes later to deny Eugénie Le Sommer with her legs.

Eventually the dam cracked and Reign took a 35th minute lead. Marozsán located Sofia Huerta on the right and the winger whipped in a trademark cross that deceived intended target Rose Lavelle, whisked across Franch and ricocheted off defender Kiki Pickett into an empty net.

Marozsán tried her luck from inside the ‘D’ in first half added time but Franch was equal to it again.

But Kansas City were unable to hold out for long after the restart. Megan Rapinoe’s corner from the left seemed perfect for Lavelle, but she shanked her volley across the goal. Le Sommer put the ball in at the far post.

Just after the hour Rapinoe volleyed wide from another pinpoint Huerta delivery. But the Reign deservedly increased their lead three minutes later with a wonderful team goal. Jess Fishlock, Rapinoe and Marozsán wove a path down their left, ‘Pinoe’ crossed and Le Sommer met it with a bullet header from six-yards.

They should perhaps have made the result look more comfortable with Le Sommer and substitute Bethany Balcer missing chances, but credit to Franch in the KC net who never offers up an easy goal if she can help it.

OL Reign would get a week off to prepare for the highest seeded winner from the playoff quarter finals. The Tacoma club had enjoyed a very good run-in, though, with just one defeat in their last ten games. The team really found its groove after new Head Coach Laura Harvey arrived and implemented some of her ideas, so they’d be confident that they could go one better than the regular season and clinch the NWSL Championship…

Kansas City finished the season bottom of the table, but defeat to the Reign was their first home loss since the end of June so there will surely be hopes in the City that a fresh start and a shiny stadium can breath new life into Huw Williams’ squad for 2022. Talking of which…

“Power. Lives. Here.” Well if that’s true at least we know the floodlights will work. Kansas City have an announcement to make…

North Carolina Courage kept their dwindling playoff hopes alive with a goalless draw at the home of Shield Champions the Portland Thorns. Sean Nahas’ side had to endure a lot of pressure but were arguably robbed of a perfectly good goal by the Assistant Referee…

Less than three minutes had been played when Courage left back Carson Pickett curled in an inviting free kick delivery that Kaleigh Kurtz headed in at the far post. The celebrations began and then abruptly ceased, but it was never quite clear why the goal was chalked off. No one looked offside and Kurtz didn’t appear to foul anyone in her quest for the ball.

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For Sean Nahas and his squad, they finished the match hanging on to a playoff berth by the skin of their teeth. But the Courage would need Washington Spirit to do them a favour the following day against Houston. The Dash only needed to match North Carolina’s result to ensure they took their place in Championship quarter finals…

Houston Dash blew their playoff dreams with a single-goal defeat to form side Washington Spirit at Audi Field. James Clarkson’s side started okay, but their ambition faded and they decided to dig in for a point. The Spirit scored late and Houston couldn’t sufficiently reignite their attack as time ebbed away…

Rookie of the Year? You’d be hard pressed to find a better bet than born assassin Trinity Rodman (2). Here she is murdering Houston’s playoff aspirations…

A nice aside before kick off, Spirit veterans Tori Huster and Kelley O’Hara celebrated their 150th and 100th NWSL games respectively before the match. Then it was down to business, well for O’Hara anyway.

Houston keeper Jane Campbell was in action early, pawing away Ashley Hatch’s close range header at full stretch.

The Dash found their way into the game, though, with Haley Hanson heading Kristie Mewis’s left-wing corner over the bar in the 12th minute. Nichelle Prince played Rachel Daly in behind the Spirit defence but the English international flashed the ball across the face of goal with no one in support.

The teams traded distance efforts. Dash midfielder Sophie Schmidt hammered her effort straight at Aubrey Bledsoe from the edge of the penalty box. At the other end Ashley Sanchez drove over the bar from a similar range.

Spirit rookie Trinity Rodman had been quiet in the first half but started to come to life after the break, offering herself for Kelley O’Hara’s cut back in the 54th minute but clipping the ball high and wide of the goal frame.

A minute later Rodman was on the left flank, cruising inside her defensive shadow before unleashing a fiercely hit shot that Campbell was grateful to gather without any drama.

With 20 minutes remaining James Clarkson revealed his hand, subbing off pacey attacker Jasmyne Spencer for defender Megan Oyster. The Dash hadn’t been able to get anything going in the second half so holding out for the draw would be the play.

Washington dropped a grenade on that strategy six minutes later from a simple ball over the top. Centre back Sam Staab clipped a nicely weighted forty-yarder into Rodman’s path, she won the foot race with Abby Dahlkemper and smashed the ball past Campbell on the half-volley.

Now Houston needed a goal. Desperately. Kristie Mewis generated half a yard on the edge of the Spirit penalty area in the 82nd minute hitting a low drive that Bledsoe fielded low to her right.

The hosts almost wrapped the result up three minutes later, but Sanchez’s 25-yard free-kick didn’t dip quite enough to trouble Campbell.

Clarkson’s last roll of the dice was to throw forwards Michaela Abam and Veronica Latsko into the fray. But it was defensive substitute Oyster that nearly found him an equaliser, getting on the end of another Mewis corner but directing her header straight at Bledsoe.

A 1-0 win for Washington Spirit meant Kris Ward’s side finished their regular season in third place. Plus they were heading into a home playoff quarter final on the back of four straight wins and with Golden Boot winner Ashley Hatch in good form. They hadn’t been beaten on a football pitch since Week 12 (they had forfeited two games in the meantime due to breaches of Covid-19 protocol). In a season where they had seen a manager fired for player abuse and had to endure all sorts of off-field drama involving the fans and the club’s owner, this exciting (mostly young) Washington Spirit side had been a joy to watch.

For the Dash, well they hit the skids at exactly the wrong time. Three straight defeats in their run-in saw them plummet from third to seventh – even though they had enjoyed a much better second half of the season than North Carolina.

But it was really the manner of defeat in their final match that was so disappointing – they had so much more at stake than their hosts on the day. The Dash clearly had a talented group; when they were firing they were a very tough proposition. But the team never got out of a low gear against Washington. Performance levels aside, fans could also argue that decisions on subs took too long, and that an emphasis on defending the draw carried more risk than trying to go on the offensive. The playoffs would be poorer without them…

Carli Lloyd closed out her regular-season career with NJ/NY Gotham FC with a second half goal. But Racing Louisville would once again find a way back against them with CeCE Kizer ensuring the points were shared.

The point gained in this fixture would ensure that Lloyd’s elongated farewell to domestic and international soccer would continue into the playoffs, but you know what: it’s refreshing to see the entire league making such a fuss of a genuine living legend who, at 39-years old, has been able to maintain such high standards right up to her last kick of the ball.

The match itself was not a classic to be fair. Ifeoma Onumonu went closest in the first half, heading wide from Caprice Dydasco’s 24th minute free kick.

The story was Lloyd, though, and she gave the home fans what they craved in the 53rd minute. Midfielder Allie Long played the ball out to Elizabeth Eddy on the left; the full back fizzed a superb cross into the six-yard-box where Lloyd was arriving to power past Katie Lund. It was a picture perfect strike from one of the sport’s iconic attacking midfielders.

Carli Lloyd’s last ever regular season goal for Gotham FC.

That could have been the moment for Louisville to head to the beach, mentally, but they rallied and Savannah McCaskill’s left-wing delivery somehow duped Long into a bizarre handball inside her own penalty area. CeCe Kizer had scored in the draw with Gotham three days prior to this contest and looked confident stepping up to take the spot kick. Rightly so too, because she clipped the ball plum into the postage stamp of Kailen Sheridan’s top left-hand corner.

Dydasco tried her luck from 20-yards with a few minutes remaining but a 1-1 draw was a somewhat fitting result for this final fixture of the season. Including the Challenge Cup these teams had met four times since the spring and had tied all of them!

Louisville would head into the off season to consider where improvements could be made to the squad with the prospect of expansion and college drafts on the horizon.

Gotham FC headed into the playoffs for the first time since 2013 (when they were Sky Blue). They would travel to Chicago to take on the Red Stars knowing that they had been beaten fewer times than any other team in the NWSL regular season (just 5 losses). They were also on an eight-match unbeaten streak, the second time that Gotham had put such a run together during their campaign. Dark horses for the Championship? Carli’s final season. Stranger things have happened…

[There would normally be a final standings image in this spot. But for reasons known only to the NWSL they didn’t drop a table on Social Media..! Ed.]

The team of the month was announced at the start of November:

They’ve shoe-horned Sofia Huerta in at right back, but rightly so – the OL Reign winger was absolutely brilliant in October.

The Quarter Final matches in the playoffs would be played on November 7th, at good times for ‘Brits’ and other western European countries.

Chicago Red Stars host NJ/NY Gotham FC at 3.00pm ET which is 19:00 GMT.

Washington Spirit then take on North Carolina Courage at 5.30pm ET which is 21:30 GMT.

For information, the Portland Thorns and OL Reign have a bye to the semi-finals where they will both get home advantage against the QF winners with Portland getting the lower seeded team.

Not exactly a tactical substitution: 316 and done for Carli Lloyd…

==

Lipa Nessa – the name behind Sweaty Betty’s new hijab, launched today! — WE ARE GIRLS IN SPORT

The significance of the hijab head scarf

As Lipa explains, the head scarf part of the hijab is a sign that a woman or girl is Muslim, just as a Christian might wear a cross. It’s compulsory for girls and boys to wear them (different styles for boys and girls) from the time they go through puberty but as Lipa acknowledges, girls and women seem to attract more (negative) attention for wearing theirs. Lipa’s parents didn’t make her wear one straightaway: they allowed her to do her own research, ask questions, educate herself before committing to the head scarf. “It’s about modesty and being comfortable in your own skin. It’s about being empowered.”

Discrimination against the hijab

Discrimination in sport happens for many reasons and Lipa has been a victim too due to her hijab. She remembers that older, male non-Muslim football coaches struggled with her head scarf and even blamed it for her missing header goal opportunities. At another team, however, a university student male coach was completely different – accepting and allowing Lipa to be herself in the team.

Lipa recounts a visit to a school in Bethnal Green, east London. Bethnal Green has a large Bangladeshi population but the girls at the school explained that they’d been told to remove their hijabs before PE lessons. Lipa’s jaw had dropped open at this news: she felt saddened for the girls and angry at the school for its oppressive ways. The school said it was for health and safety reasons but Lipa believes that there were other options, least of all giving the girls a choice. “Every girl deserves a choice.”

Lipa’s love of football

Lipa started playing football as a little girl after receiving a ball branded with characters from the ‘Tweenies’ cartoon. That ball alongside other sporty and active characters from children’s TV (Josie Jump from ‘Ballamory’ and Sporticus from ‘Lazy Town’ – remember them?) and sport frequently on TV at home was Lipa’s inspiration to be active and play football.

Her male cousins were her footy teammates when they gathered for Eid and at school, she played football with the boys, identifying at an early age that boys were more active than girls. Teachers suggested she play with a hula hoop or skipping rope over a football but the rebellious activist responded and she brought in her own football instead.

Lipa faced cultural barriers alongside the usual barriers that many girls face. Her extended family would query why she wanted to be playing outside, running around and shouldn’t she be behaving more modestly? Lipa’s response? “I don’t care. I don’t want to be like you when I grow up.”

At her super-sporty (lacrosse, Aussie rule football anyone?) middle school there wasn’t a girls’ football team and so she made one happen. At high school, despite not feeling comfortable playing with ‘the lads’ anymore, her talent was identified during a PE lesson: PE teachers were amazed at her natural ability and encouraged her to find a club. She signed a semi-professional contract aged 15 and her sporting career as a player and activist began.

UppaBaby Ridge Running Buggy Review 

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UppaBaby is a well respected, premium brand within the buggy market and many friends have UppaBaby buggies for everyday use (we just use a Babyzen Yoyo and Thule Urban Glide 2) which has definitely saved us a lot of space and meant we don’t need 3 buggies (or more!) as many families do. 

I typically run 2-3 times a week with the buggy, usually 3-5 miles at a time and often with the dog too (although I imagine this will increase when I stop marathon training). As mentioned, the running buggy I use is the Thule Urban Glide 2, which is a top of the range running buggy that I’ve put well over 500 miles of walking and running over the past 16 months. I’m using that as my comparison buggy for the purpose of these reviews… 

This is the latest iteration of the UppaBaby Ridge after the last model had to be recalled due to an incident with the rear disc brakes – which they have now fixed. Billed as a a performance, all terrain buggy that takes you from road to trail and off the beaten path. Here’s my honest review after running 20 miles with it across road and trail…

(I was gifted the UppaBaby Ridge for testing from Natural Baby Shower)

Key Features of the UppaBaby Ridge 

  • 12 inch front wheel and 16 inch rear wheels
  • Foam never flat tyres 
  • 5 point harness
  • Car seat adapters available 
  • Extendable hood 
  • Disc handbrake system 
  • Rear foot brake 
  • Safety strap 
  • Large cargo basket 
  • Mesh peekaboo window 
  • Drinks holder 
  • Rear suspension 
  • Adjustable backrest 
  • Swivel-locking front wheel 

How much does the UppaBaby Ridge cost? 

Prices seem to range from £499 at UK BabyCentre right now to £699 (RRP) – it’s on sale currently at John Lewis and Natural Baby Shower for £629.95.  

How big is the UppaBaby Ridge? 

Folded – 92.7 x 66x 47cm (compared to 87 x 69 x 34 cm of the Urban Glide 2) 

It did annoy me that the handle couldn’t fold right down, adding some extra cm to the height which could be an issues in some car boots. 

At 13.2kg, the UppaBaby Ridge is 1.7kg heavier than the Thule Urban Glide. 

What age can the UppaBaby Ridge be used for? 

The UppaBaby Ridge can be used from 6 months to 22kg but can have a car seat attached with adapters or a carrycot clipped on to make it suitable from birth. 

UppaBaby Ridge Accessories 

The raincover comes as standard with the UppaBaby Ridge which is really nice, you can also buy a Carrycot to use this buggy from birth (or use a carseat with adapters). I love the idea of clipping on the footboard when Bertie gets older if we have another! 

Pros 

Adjustable Front Wheel 

I prefer running without a fixed wheel but appreciate the option of both a locked or unlocked wheel. I think it makes a running buggy more versatile to use on walks, out and about as well as on the run. Those tackling trails may want to lock the front wheel, but given that most of my runs are along the Thames Tow path where dodging people, dogs, bollards and ducks is paramount, then I find the a non-fixed wheel easier to control on the run. 

The Look 

There’s no doubt that this buggy looks slick and the design although very similar to the Thule Urban Glide 2, just looks better. I love the colour options including green, blue, taupe and charcoal. This definitely doesn’t look like a running buggy in the best possible way, and doesn’t look out of place at your local coffee shop (I tested this for you in Gails a few times – you are welcome), strolling around town or on a cross country walk. 

I also liked that unlike some buggies, it can stand without support – useful for those lacking storage and leaving their buggies in their hallway without damaging paintwork! 

Never-Flat Tyres 

No need to worry about running over something sharp on your run or digging out a bike pump to refill your tyres with these foam filled ‘never-flat’ tyres…however also seen cons section below! 

Extendable Canopy 

The extending, zip out canopy comes lower than on other buggies I’ve tested – great in rain and sun (and ideal for nap time!). 

Drink Holder 

I love this feature more than I should but I love that it comes with a drinks holder attached to the buggy as standard!  

Ease of assembly 

This took less than 10 minutes from box to heading out for a run – simply click in the wheels and you are ready to go. 

Seat Adjustability 

As Bertie has gotten older, he prefers sitting more upright in the buggy. I love that the UppaBaby Ridge seat can be adjusted to allow him to sit up or recline almost flat when he falls asleep (and be easily modified with the strap at the back of the seat – without waking your passenger!). 

Cons 

The wheels 

Yes, I’ve put these in both the pros and cons column, I do find that the use of the foam filled wheels compared to air filled tyres makes the ride noticeably less comfortable for both me and Bertie. There is a reason that bike tyres and car tyres are filled with air vs foam – they absorb impact better. Whilst foam filled tyres can indeed handle all terrains, air filled tyres do similar with more shock absorbing albeit with the risk of puncture. I WISH they had the option to change out the tyres for air filled – I honestly think this would be a whole different buggy and experience if they did. 

The ‘Ride’ 

On anything but smooth tarmac the ride just feels a little bumpy. It is harder work for the runner than other buggies I’ve tested and the passenger is jostled around a little bit – however Bertie did sleep soundly during a 5 mile test run over mud, cobbles and pavement without seeming bothered by the bumping. I found myself having to push with two hands on anything other than totally smooth ground and definitely got an upper body workout too. 

Cost 

At £699.99, the UppaBaby Ridge is one of the more expensive running buggies on the market, and I know UppaBaby is a premium brand but personally, I don’t think the performance justifies the cost. 

UppaBaby Ridge vs Thule Urban Glide 2 

Quite honestly, when comparing the UppaBaby Ridge and the Thule Urban Glide 2, the main difference is how smooth the ride is in the Thule vs the UppaBaby Ridge. The Urban Glide 2 is easier to push with one hand on a multitude of terrains and feels lighter than the Ridge. Additionally the passenger is noticeably jostled around less in the Urban Glide 2 – although I do prefer the options of seat positioning for the child in the Ridge compared to the recline of the Urban Glide 2. 

I tested these buggies side by side during a parkrun, running half with one buggy and half with the other and quite literally, pushing both buggies side by side along the Thames path with my friend’s kids as testers. I also asked for feedback from friends who reported the same, that it was a much smoother, easier ride in the Thule Ubran Glide 2. 

Overall, if you want a stylish buggy that will get you around town and a jogging a couple of laps of the park, this is a good option – especially if you already have an attachment to the UppaBaby brand. However, cost wise, the Thule Urban Glide 2 is now cheaper than the UppaBaby Ridge, making it a no-brainer in my book to opt for the Urban Glide 2 if your primary use for these buggies is for running. To be perfectly honest, I’ve been a little shocked by the glowing reviews that I’ve seen the Ridge receive from websites comparing the ‘best’ running buggies and for a runner tackling mult-terrains for more than a few miles at a time, the Thule Urban Glide 2 is the standout. 

Read my full Thule Urban Glide 2 Running buggy review here.

Championship and League One transfer updates

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Let’s take a look at the latest comings and goings at SWF’s national leagues, the Championship and League One. Last update 17th June.

Dryburgh Athletic

The exit of club captain Laura Boag and established keeper Chantelle McKay means a new-look Dryburgh for the new season. Last season’s top scorer Derrian Gollan takes on the skipper’s armband. Rebecca Scobie and Denver Hopkins step up from the development squad to show the effectiveness of the club’s pathway.

East Fife

East Fife GWFC have advertised they are recruiting for the 2024/25 season as they look to improve on a strong third-placed finish and good end-of season form.

Falkirk

A number of experienced players have left the Bairns since they won promotion, including skipper Lauren Shaw, veteran attackers Helen Templeton and Suzanne Wyatt and 9-goal Kirsty Gilbert, as well as Daisie Donegan, Taylor Johnston, Carly Lauder, Aimee Lenathen, Lauren Simmons and Kirsten Treanor.

PPOTS nominee Iona Bridges is back for the Championship run, alongside fellow stalwart Ellie Roberts, Erin Sludden, Fiona Walker, Gemma Mason, Aimee Docherty and Ella Stewart.

Forfar Farmington

Forfar Farmington have advertised they are recruiting for the 2024/25 Championship season.

Glasgow Girls and Women

Since being pipped in the SWPL2 play-off by Ayr United, Glasgow Women have been busy recruiting for life in the Championship, signing 11 players to date including key players from league rivals.

While loanees have departed to rejoin their parent clubs, former Hutchie Vale captain and top scorer in the 2022/23 Championship Angyl Learmonth has joined, alongside 12-goal former Renfrew starlet Holly McIndoe and Morton’s top scorer Gracie Cairney. Two former Bonnyrigg Rose talents have also joined, in prolific defender Ruth Gorman and set-piece specialist Aimee Dilworth. Kacey Black rejoins the club after a spell at Livingston and Carrie McGorm joins from Stirling University.

Mandy Adams and Laci Torrance step up from the club’s ScottishPower Challenge Cup-winning 18s team and they are joined by two players arriving from Glasgow City’s academy.

Hutchison Vale

Hutchison Vale are rebuilding under new head coach Ashley McBride and have advertised that they are recruiting.

Inverness Caledonian Thistle

Caley Thistle have been quiet on the transfer front but look to have retained their promising squad from last season. The anticipated return of Kayleigh Mackenzie from injury will bolster the defence.

Morton

Morton finished the season strongly, beating local rivals Renfrew as they promoted young players from the pathway into the squad. Top scorer Gracie Cairney has departed to join Glasgow Girls and Women, but there has been no news of transfers in as yet.

Renfrew Ladies

Longstanding goalkeeper Sam McQuillian has hung up her gloves and promising midfielder Holy McIndoe is set to join Glasgow Girls and Women. There has been no news of transfers in as yet.

Stenhousemuir

Clare Wilson, Erika Eadie, Emma Meaney and Zoe Richard-Campbell have all departed at the end of their contracts, while the League One champions look to have retained much of their title-winning squad.

Stirling University

As always Stirling University’s squad will be bolstered by students attending the university itself, and they have already put a call out to students joining in the summer. The club also has a new partnership with Riverside FC to provide opportunities for local young players.

Westdkye

No ins or outs announced from the Aberdeenshire side as yet.

Airdrie Ladies

Airdrie have retained the services of top scorer Sophie Harrison, but former club captain Maggie Wright has hung up her boots, joining fellow skipper and regular goalkeeper Stacey McCallum in leaving the club. Some rebuilding ahead for the new head coach.

Armadale Thistle

The SWFL East Champions have unsurprisingly retained skipper Megan Williamson and top scorer Khya McGurk, as well as Mirren Rennie, Emma Macintyre, Kodie Butt, Katie MacGregor, Neve McGuigan and Chloe McGarry. The club are advertised they are recruiting a goalkeeper.

Bonnyrigg Rose

Ruth Gorman and Aimee Dilworth have joined Glasgow Girls and Women, the Rosey Posey also bid farewell to Amy Horn, Sophie Douglas, Lauren Watters, Kayley Robinson, Alexis Curry and Eilidh Weir, while Erin Rodgers is taking an enforced break due to injury.

Dundee West

Veteran Laura-Anne Johnston has pledged one more season before retirement, having missed much of last season through injury. But it promises to be a youthful Dundee West side for the new season with several youngsters breaking into the team towards the end of last season, including Kaylee Nicol, Rheanne Howie and twin sisters Hannah and Katie MacFarlane.

Dunipace

Longstanding skipper Natalie Oliphant has hung up her boots, and the club has advertised for recruitment for their first season of national league football.

Edinburgh Caledonia

A strong start to last season was blighted by injuries, and Caley have advertised they are recruiting via open trials for the 2024/25 season.

Giffnock SC

No ins or outs announced from Giffnock Soccer Centre as yet.

Inverurie Locos

Locos have advertised they are recruiting for the 2024/25 League One season

Kilwinning

Kilwinnng have advertised they are recruiting for the 2024/25 League One season

Queen of the South

Queens have advertised they are recruiting for the 2024/25 League One season

St Mirren

Big changes at the buddies as skipper Karen McCabe and top scorer Ceara Macintyre depart, alongside Jen Caldwell, Loren Christie and Caitie MacKenzie. Keeper Sophie Cannon and Maxine Fury have re-signed with the club with youngsters Layla Philip and Abbie Warren.

Boston Marathon 2024 Race Recap

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In my opinion, the Marathon Majors are special. All marathons are special in their own way but there’s something about the Majors that I just love. The extra fan fare, the events in the lead up to race day, the ‘stash’. It’s the running equivalent the the Golf Majors or Tennis Majors. They are just bigger, there’s more excitement around them.

And this year’s Boston Marathon did not disappoint.

This was my second time running and third time in Boston for the marathon, and there seemed to be more shake outs, pop-up shops and events this year than in previous years. It was hard to keep track of it all and not overdo it before Marathon Monday.

I was kindly given my bib from TCS and so had a fun run with elite runner Reed Fischer along the Charles River alongside a film crew. Check out the Reel they made of us. As well as joining the Westin x Abbott World Marathon Majors shake out.

We stayed at the Westin Copley Place (not a sponsored stay – my friend Jenna books these nearly a year in advance!) I honestly think they are the best place to stay as they have a great set up for runners with breakfast from 5am, a Hyperice Recovery Zone, pre-race pasta dinner and easy walk to the buses and back from the finish line.

Pre Race Breakfast 

  • Oat latte and Bagel with cream cheese at the hotel 
  • Precision Fuel and Hydration carb and electrolyte drink on the bus 
  • Another bagel, banana and Rice Krispie square plus 1/2 Gatorade while waiting for the start 

As part of the TCS Run Club entry we were given access to the VIP buses and hospitality at the start. My friends Robbie and Kyle were also on these buses/start which made the race morning as lot less nerve wracking even when the bus got lost! We spent the 3 hours while waiting for our 11.15am start loading up on carbs and electrolytes and using the loo multiple times.

Walking to the start line it was clear it was going to be a hot day. I had ditched my throwaways before even leaving the hospitality area and was nervous I hadn’t brought enough sodium with me.

Ash had suggested that given the race day temps starting to peak just as I started, to throw a cup of water over myself at every aid station to help cool down, and I decided to take a cup of Gatorade at every aid station to make sure I stayed hydrated. I honestly think both of these adjustments helped so much, although my hair was a total birds nest by the end of the race.

I think I was in sub 4 shape which is around a 9 min mile, but with the heat and hills (and downhill start) in Boston, I wanted to go out conservatively for the first 10K – aiming for 9.15 pace. I saw Mat Fraser on the course and wish I’d stopped to get a photo (for my fellow Crossfit doc nerds), then realised after looking through my phone vids that I was actually running next to his partner Sammy for a little bit of the race without realising!

How I Fuelled on the Run

Around Mile 17 I saw a portaloo with no queues and decided to hop in for a wee. Despite how much I was sweating, I’d obviously drank quite a bit while waiting for the start and on course. That mile was my slowest of the day at 9.57 but so worth it to feel more comfortable when running. (When I ran Boston in 2017, I knew sub 4 would be really tight so I peed in my shorts!)

I’m so lucky that I’ve had my mum and Tom at so many of my marathons. I find it such a boost knowing that they’re on course and looking out for them. With most of my friends running the race on Monday, I knew I had to hold on to see Chris and Elle from Westin and the TCS team at mile 20.

One of the things I struggled with later on in the race was seeing a lot of people walking…and wanting to walk myself! The heat had caught up with a lot of runners and unfortunately I also saw a few that were getting medical attention. A lot of people were in survival mode at this point in the marathon, trying to stay on their feet and moving forwards. It can be tough to keep going in those last few miles when your body (my quads!) are screaming at you to stop, I also knew by then that my sub 4 time goal had gone so it was hard to keep running when so many others were walking. But I knew it would just take longer to finish and as you might have seen on my instagram, one of my main goals was not to miss my flight that evening!

What I wore

I made a game day decision to wear the Nike AlphaFly 3. I figured that since I wasn’t going for a PB and given that it was going to be a hot day, I didn’t have a lot to lose (except hobbling it in!). I thankfully didn’t have any issues with cramping. or blisters – full shoe review coming soon. The Lululemon shorts were an old version of the Fast and Free shorts because sadly the new iteration rode up at the front. And the Tracksmith tank was another last minute decision but I loved it. Tracksmith make such high quality pieces and their Marathon Major collections are always spot on design wise although they are pricey. We went straight to the Tracksmith store on Newbury St on Friday morning as it opened to get some of the Boston stash – some pieces had already sold out in the pre sale to members!

Post race I did discover some chafing from my bra, however considering I spent the entire race pouring water over my head, I got away with only minimal chafing!

Those last few miles my quads felt like the limiting factor, and I spent a lot of those miles promising myself I would be spending more time in the gym when training for the Berlin marathon this Summer.

That final stretch along Boylston is so special – I love that the crowds can get so close to the finish line at the Boston Marathon (they limit access far more in London). I tried to sprint that final stretch but turns out it was only marginally faster than my average pace and showed me that I had indeed given my all that day. I finished in 4.05. I burst into tears immediately after crossing the finish line only to spot the TCS photographers above me.

After finishing, I met up with the rest of the TCS team and was given my medal by Reed. I had stupidly forgotten my drop bag on race morning that had my sandals and post-race protein drink – so I hobbled around in my race shoes and tried to down another Gatorade for hydration purposes. We waited in the finish area for Robbie to finish and then I shuffled back to the hotel to get a full debrief from all the girls. Everyone had run slower than they had wanted to, such was the day.

My biggest mistake was not eating or hydrating. well post race (I didn’t eat more than a pack of crisps until I was at the airport) and impacted my recovery I think. My resting heart rate was high all the following week and it took a full 7 days for my legs to recover. A reminder not to forget about. your post-run fuel!

For me, this block of marathon training was all about base building, figuring out how to balance parenting/work/Tom being away with running, and kind of re-finding the fire to chase my running goals. Whilst the sub 4 goal didn’t happen, I’d call the whole build a real success. And now I’m focused on running strong in Berlin…

Huge thanks to TCS Global for the gifted bib – I had the best weekend!



The ‘Easiest’ Way to Get in to The Tokyo Marathon

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I know a lot of people who are on the hunt for their Six Star Medal and for many, they are missing one or two elusive bibs; Boston & Tokyo. 

To run the Boston Marathon you have a couple of options – run a time qualifier, run for charity (usually $10,000+) run with a tour company (I recommend Sports Tours International or 2.09 events) or enter the Six Star Ballot. 

For those wanting a Tokyo bib, the ‘easiest’ way of getting into the Tokyo Marathon is to run for charity. 

Run the Tokyo Marathon for Charity

Now it’s not as simple as applying for a range of charities like the London Marathon, nor do they simply set minimum fundraising requirements of $10,000 like most of the Boston Marathon charity bibs. 

Here’s what you need to know about entering the Tokyo Marathon for Charity: 

  • There are 5000 charity bibs for the Tokyo Marathon 
  • Minimum donation is 100,000 Yen/£500+/$650+ 
  • The process is essentially a silent auction system. You enter the amount you want to donate, essentially bidding for your bib. The money comes straight from your account (if successful – you can pay via credit card, bank transfer or PayPal). If/how you fundraise it back is up to you 
  • It’s all Japanese charities
  • Entry is open from the 26th June to 13th July 2024
  • You will be notified of your successful entry between 13th and 19th July (before the ballot results!) 
  • You can only apply to one charity with one bid. 
  • On top of your charity ‘donation’ you will also need to pay your race entry fee (last year it was $160)

When the charity names are published in late May, the Run with Heart page will have information for each charity in it, which includes the number of bibs available (ranged from 30 to 750) the minimum donation, how applications are prioritised (some are on earliest donation, some on what you write about the charity in your application and some on running with them in other races).

Here is the 2024 list of charities, number of bibs per charity and the average bib donation in Yen.

(sourced from a facebook group)

How much to donate to apply for a Tokyo Marathon charity bib 

Good question… as people have become aware of this route into the Tokyo marathon, donations have increased as they are still significantly cheaper than going via the tour company route. 

I know friends that have donated between £750-£1000, however this year I’d probably say £1000 should be the minimum you should expect to donate and have your entry be successful. I have seen some people suggest that smaller charities are more likely to accept a smaller bid – eg 150,000 Yen (£750/$1000) 

It’s also worth trying to pick a charity that resonates with you as you’ll need to write a brief paragraph on why you want to run the Tokyo Marathon for your chosen charity. Writing a thoughtful application

What do Charity Runners Get?

Obviously the bib is the major draw, but my friend Cortney told me that she was also received a charity Tokyo Marathon t-shirt and goody bag at the expo as well as an invitation for post race festivities.

How else to run the Tokyo Marathon

  • Ballot – mid August, no set date yet
  • Tour Group – register your interest now. Try Sports Tours International, Marathon Tours, 2.09 events and Destination Marathons.
  • Time qualifier – for women running sub 3.19 and men running sub 2.32 in the previous 2 years
  • With a brand – you’ll have seen influencers etc running with brands who get a small number of bibs. I was very lucky to be given my bib in 2018 by Asics which allowed me to earn my Six Star Medal. Read my review here.



Could Beetroot Help You Run a PB?

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When it comes to racing, many of us are looking for those marginal gains to help us run a PB. Like ensuring we are fuelled properly, utilising a proper carb load, trying out the latest Super Shoes…but what about nitrate loading?

For this week’s episode of the Cook Eat Run podcast, I chatted with Sports Dietitian and super speedy runner Tom Hollis about why he takes Beetroot concentrate in the days leading up to his goal races and why it might be something worth trying to the everyday runner.

Listen to the Cook Eat Run Podcast Here

Why is beetroot beneficial for runners?

So it’s not about the beetroot exactly, but the nitrates that are found in beetroot and a few other vegetables like spinach and rocket, rainbow chard, lettuce etc in meaningful amounts. When you eat nitrates they are converted to nitrite in your mouth – it’s the oral microbiome that converts the nitrate to nitrite, and then the nitrite is converted to nitric oxide.

Nitric Oxide is a vasodilator, increasing the diameter of some blood vessels which can improve blood flow. Studies were actually started using beetroot to help treat high blood pressure!

Improved blood flow means more oxygen to muscles allowing you to work harder at a lower effort. It lowers the oxygen cost of exercise, improving running economy and making you slightly more efficient.

It is also thought to have other physiological benefits that we know less about although more research is being done on this topic.

Balinese beetroot curry Cook Eat Run Balinese beetroot curry Cook Eat Run

Balinese Beetroot Curry from Cook Eat Run – try it here

How could taking Beetroot improve your performance?

So there are three markers that are thought to define your running performance; VO2 Max (your maximum oxygen uptake), your lactate threshold (the point at which your lactate starts rising exponentially) and your running economy. It’s often been thought that there isn’t anything that can boost your running/exercise economy, however nitrates is potentially one.

And there has been a lot of research over the last 10-15 years into Nitrates and endurance performance (although it’s not just runners and cyclists using it anymore but sports teams including the NFL and major league baseball although for other reasons that we’ll get into later).

It’s kind of like the nutrition equivalent of super shoes.

According to Jonathan Cartwright at Beet It Sports, it varies from around about five to seven percent improvement in the time taken to reach exhaustion. So we are talking about marginal gains but across a marathon distance, they all add up!

Beetroot and Cacao Smoothie recipe for runnersBeetroot and Cacao Smoothie recipe for runners

Which runners could benefit from ‘nitrate loading’ and taking Beetroot?

For once it’s actually us mere mortals ( ie average runners) that benefit the most from beetroot/nitrates. Research suggests that non-elite runners get more benefit than elite runners (unlike super shoes)

This study found that beetroot juice had statistically positive associations with runner’s time trial performance in low and moderate fitness groups but not high fitness level group. This is quite possibly because fitter athletes already have better vascular control and naturally higher nitric oxide levels. Additionally, evidence shows that nitrate effect is strongest in hypoxia (oxygen depletion) which fitter athletes are less likely to experience across a range of intensities.

How and when to take beetroot/Nitrates for maximum performance benefits

In order to get the amount of nitrates that the evidence based research suggests you need for the dose to be effective, you would need to be eating a really large amount of beetroot, spinach or rocket, so beetroot concentrate is the easiest way to supplement.

The dose you are looking for is 300-400 milligrams of nitrate.

Beet It Sports do a range of beetroot shots containing 400mg (and they are the product that has been used in a lot of the running research studies) You can try it at Xmiles – use code THERUNNERBEANS to save (podcast listeners get an additional saving so make sure to listen to the podcast!)

There is some evidence that taking it chronically for 6 days prior to your goal race could have some additional benefits beyond just taking it on race morning/pre-race with studies showing that your muscles can act as a nitrate reservoir to store nitric oxide. According to the team at Beet It Sports, you can take it any time of the day. You’re basically sort of banking up the nitrate in the muscles, similar to how we carb load before a race.

However the biggest benefit comes from your pre-race dose of nitrates.

Pre-race it’s advised to take your dose of nitrates at least 90 mins before you run (although somewhere between 90 mins and 3 hours seems to work).

It’s also important to take them not straight after you’ve brushed your teeth or used mouthwash as the conversion of nitrate to nitrite requires your oral microbiome to get to work! Avoid mouthwash or chewing gum etc after too.

But don’t expect to feel the effects (like we do with caffeine or carbs) – although just because you don’t feel a boost, doesn’t mean it’s not happening! Stick to everything else you’re doing like taking on carbs, electrolytes and fluid. Beet It shots are just an extra bolt on that’s got a lot of research evidence behind it to help you.

Should you just take beetroot before race day?

There is evidence that shows that nitrates could be beneficial for shorter interval and high intensity work, however it has longer been associated with submaximal efforts. So for those marathon or half marathon training, it could be worth using nitrates before long runs or tempo workouts, and it also allows your body to get used to adding in a beetroot shot before race day.

Additionally, there is potential to benefit from it in training when it comes to the recovery side, as if your training session oxygen cost is lower, it’s likely to feel easier, recovery may be slightly improved and you’ll get a nice confidence boost.

Are there any negative side effects to nitrates?

No – aside from cost of the beetroot shots and discolouration to your bowel movements and urine!

What are the best Nitrates to use?

Beet It Sport are the industry leaders in Nitrates. Nitrates content vary in beetroot and Beet It Sports have worked to get standardise the amount of nitrate in each shot (unlike many other brands where nitrate content can be very different to the advertised amount).

Beet It Sports keep it clean with no other additives and are Informed Sport certified. These are the nitrate shots that are used in most of the research in nitrates that has been previously published and is trusted by sports teams and individuals like Eliud Kipchoge.

What about the Beet It Sports Beetroot & Cherry Mix?

So what Beet It Sports have done is we’ve mixed the two concentrates. Sour cherry and beetroot, they’re both known to be rich in antioxidants. There’s a lot of research that’s shown that antioxidants such as sour cherry can help lower muscle soreness or the symptoms of that after a run. And it does that by lowering the inflammation that you get after exercise.

Scientists advised us that the best way to take the cherry and beetroot shots is to take it in the days leading up to, and after your marathon. By just taking it post race, it’s kind of too late. If you can get the antioxidants in pre race then the body has it there to utilise when it needs.

Don’t like the idea of the Beetroot shots? Why not try the Beet It Sport crystals. They are great for those travelling for races/training and don’t want to fill your whole liquids bag with beetroot shots! Don’t forget to subscribe and listen to the podcast, and keep an ear out for a 10% discount code at Xmiles.

The Cook Eat Run podcast is sponsored by Xmiles.



FAWSL Week 6: Round-up – Dare 2 Blog – Women’s Football

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Arsenal’s WSL win streak stretches to six as they wallop West Ham at Meadow Park; Chelsea are hard on their heels after surely the most dominant 1-0 victory in football history; Spurs rewrite the narrative of their inferiority complex against Manchester United with a last gasp equaliser; new Everton boss Jean-Luc Vasseur tastes defeat at the hands of Brighton; Manchester City look more like themselves, grabbing three points at winless Leicester; Reading enjoy back-to-back wins with a convincing performance at Birmingham. It’s seemed like weeks since we’ve had any Women’s Super League to enjoy, because it HAS been weeks. See ya later international break here’s Week 6…

Aston Villa 0-1 Chelsea

Attacking midfielder Jessie Fleming grabbed her second goal of the WSL campaign…

Chelsea tried out the WSL’s top spot for twenty-four hours after victory at Aston Villa. Jessie Fleming converted the only goal of the game midway through the first half, but the final result only really succeeded in camouflaging the Blues’ utter control of this contest.

Canadian international Fleming scored from close range in the 22nd minute after Ji So-yun transformed her right foot into a pitching wedge, chipping the ball over the Villa backline with just enough back spin for Fleming to apply her low finish in stride.

Ji would go on to hit the bar from 20-yards and Erin Cuthbert also tested the sturdiness of the woodwork later in the half. Beth England was then denied by a fine save from Hannah Hampton as Emma Hayes’ side looked to press home their dominance but they were unable to add to their tally.

Aston Villa had enjoyed a good start to the campaign but now find themselves on a three-game losing streak in the league. Manager Carla Ward will want to see significant improvement in their next fixture, as the Villans travel to cross-city rivals Birmingham City – Ward’s former club – on Sunday 14th November. After that it’s a home game with Sheffield United in the Continental Tyres (League) Cup group stage.

“Clean sheet. No more errors. That is the stuff I didn’t enjoy so that’s stopped. I’m happy about that. It’s what I thought the game would be. The performance was six out of 10. No more than that. No outstanding performer but when you compete you have to learn to do these things and you can’t expect that every week is going to be two, three, four nil. We knew what the game was and as I said, at 1-0, you are away from home, the opponent is going to be buoyed by the opportunity. [Keeper] Ann [Katrin Berger] was precise, she was calm, confident and the team eliminated any errors.”

Emma Hayes, Manager, Chelsea, via ChelseaFC.com

Since their opening day defeat to Arsenal, Chelsea haven’t skipped a beat in the WSL. Five wins on the bounce is good form to be in as they head out to Geneva to face Servette Football Club Chênois in the UEFA Women’s Champions League on Tuesday November 9th. After that the Blues go to the Academy Stadium for a head-to-head with an improving Manchester City…

Everton 0-1 Brighton & Hove Albion

Forward Aileen Whelan (7) – one of the key individuals pushing Brighton to new heights in the WSL…

New Everton boss Jean-Luc Vasseur got to see the scale of the task facing him first-hand as Brighton handed the Toffees a fourth league defeat of the season.

The former Champions League winner with Olympique Lyon manager knows how to marshal top players at the peak of their powers, but now he faces the challenge of getting a talented group of individuals to mesh and become considerably more than the sum of their parts.

That’s a trick that Brighton manager Hope Powell seems to have figured out with her squad, guiding the Seagulls to an unprecedented 6th place finish last season; then opening the 2021/22 league campaign with four victories from six, plus two League Cup wins.

Aileen Whelan will feel she should have opened the scoring in the first half, meeting Megan Connolly’s cross with power, but directing the ball against the cross bar.

No matter. Just after the hour mark Lee Geum-min and Danielle Carter engineered a cross from the right and Whelan got a run on her marker at the front post, heading past stranded keeper Sandy MacIver.

Toni Duggan, Rikke Sevecke and Valérie Gauvin all had sights of the Brighton goal but none were able to trouble the Seagulls’ ever-present stopper Megan Walsh.

The jury will be out for a while considering the merits of letting former boss Willie Kirk build a squad in his desired image over the summer only to be fired half a dozen matches into the new campaign, but the Toffees have invested serious money and their board were clearly seeking more immediate improvements – particularly against the division’s top teams. On Sunday 14th November Vasseur will get to pit his wits against one such club, Manchester United, an opponent that Everton has failed to take any points from since their arrival in the WSL back in 2019.

Manager Hope Powell combines upbeat with humility as she talks about the “work in progress” that is her Brighton squad…

Brighton, meanwhile, are going from strength to strength. This was a good road victory, not too many would have readily predicted it. Next up we’ll all get to see how the Seagulls cope going into a league game as a hot favourite. Point-less Leicester City will be the visitors to the Amex Stadium on Sunday 14th November. A home win, surely? It’s never as simple as that, though is it? Fending off a shadowy nemesis like complacency can often prove tougher than raising ones performances levels as the perceived underdog.

Tottenham Hotspur 1-1 Manchester United

Pleased much? Ria Percival (seen here in the headlock) celebrates a 95th minute equaliser…

Spurs left it very, VERY late in the ‘Skinner Derby’, but got a proverbial monkey off their back by finally taking a point from Manchester United in a lively affair at the Hive.

Since the two clubs rivalry first began, vying with each other for promotion from the FA Women’s Championship in 2018, United have exercised their voodoo over Tottenham, winning every encounter.

And for long spells it looked like that was going to be the case again as United pressed for the opening goal. In the 37th minute Ella Toone played Alessia Russo in on goal but Tinja-Riikka Korpela made a smart stop to deny the young striker. Leah Galton couldn’t force the rebound home with Spurs defenders scrambling.

Russo was not going to be shut out for much longer, though. In the second minute of added time she hared into the penalty area, shrugged off defender Ashleigh Neville and smashed the ball into the roof of the net from an angle.

Further opportunities came and went for Galton, Toone, Kirsty Hanson and Martha Thomas but the Red Devils were unable to extend their lead.

Tottenham’s Kit Graham tested keeper Mary Earps from 30-yards, but the rather more defensively-minded Ria Percival was the unlikely stoppage time hero curling in a 95th minute free-kick from way out on the left than eluded everybody in the penalty area and hopped over Earps into the far corner.

Incredibly, there was still one last chance for the visitors to win it. Russo made a good headed contact with Galton’s cross from the left but Korpela kept it out.

The result enabled Rehanne Skinner’s side to hold on to their third spot in the standings ahead of the north London derby with Arsenal which takes place on Saturday 13th November at Tottenham Hotspur Stadium. After that they host Watford in the Continental Tyres Cup.

Spurs boss Rehanne Skinner: “What we’re about is ‘never give up’…”

United Head Coach Marc Skinner will be disappointed that his team couldn’t hold on to the three points. As a consequence of two consecutive league ties Manchester United dropped below Brighton into fifth. They travel to Everton on Sunday 14th November looking to get back to winning ways, after which they’ll host their second derby of the season with City – this time in the league cup group stages.

In a round-about way Marc Skinner suggests that Spurs are lower quality, long-ball merchants…

Birmingham City 0-3 Reading

Reading’s Deanne Rose with the freedom of St. Andrews to put that header away for her first goal of the afternoon…

Canadian international Deanne Rose bagged a brace to ensure much-improved Reading secured their second three-goal victory of the campaign against a club from Birmingham.

The Royals put Aston Villa to the sword before the international break and – despite goalless first period – they were in charge for most of this match against Birmingham City. Justine Vanhaevermaet and Deanne Rose both saw the whites of the keeper’s eyes in the opening half but couldn’t register.

The Blues laboured to create chances, but Libby Smith did muscle her way in on goal, only to waste her good work by shooting straight at keeper Grace Moloney.

Kelly Chambers side made their breakthrough just after the interval. Faye Bryson drove her left-wing corner to the far post, it was headed back across goal and Natasha Dowie applied a born poacher’s close-range finish.

In the 54th minute they got their second. Brooke Chaplen put Amalie Eikeland in space out on the right flank, the Norwegian sent an inviting ball into the six-yard box and Rose arrived completely unmarked to power past Emily Ramsey.

The visitors made the game safe in the 71st minute – although in fairness the result never looked in jeopardy. Defender Gemma Evans decided to go with a direct ball forward and Rose was up for the foot race. Ramsey should have claimed the ball but fumbled and Rose rounded her before knocking into an empty net.

Scott Booth’s Birmingham haven’t won this season and find themselves just above the one relegation spot with a single point from their opening six games. But they have a bit of extra incentive to get their first three-point-haul of the season next weekend with the visit of cross-city rivals Aston Villa on Sunday 14th November. After that they host West Ham United in the Conti Cup; they held the East Londoners to a draw in week five so there shouldn’t be any fear there. It’s an important period for the Blues and they need to be competitive in these games. Well, they need to win them!

“At half-time we talked about maintaining the organisation we had in the first half, denying them too many chances while also creating a few of our own. We wanted to build on what we had done but you blink and find yourselves 2-0 down. It was from errors we made that were really preventable and that cost us. We know we have to get better as a squad and as a unit. We hope to strengthen the team as well but until we can it is about trying to pick up points, getting rid of these individual errors that are costing us and also keeping ourselves in games.”

Scott Booth, Head Coach, Birmingham City, via BCFC.com

Reading made an equally bad start over the opening four weeks but Chambers has been able to steady the ship. Six goals in their last two games suggests that their new attackers are all building a better understanding with one another. The Royals travel to West Ham United next Sunday looking to make it a hat-trick of wins. Then, like nearly every body else in tiers one and two, they are in League Cup action – making a trip to Championship side Crystal Palace.

“I think it was a game where we felt we were in control for most of it. For us it was a case of being patient today, moving the ball quick, and waiting to exploit the openings. There were times today where we could have lost focus as we were seeing so much of the ball, as we all know in football it can take just one mistake for the opposition to get in on goal and can punish you. So we had to ensure we were focused on our defensive cover more so than being in possession. Then when we did have possession, we wanted to be patient, move the ball around quickly, as the openings would come, and the girls executed it brilliantly.”

Kelly Chambers, Manager, Reading, via readingfc.co.uk

Leicester City 1-4 Manchester City

Spot the ball? Don’t waste your time, it’s already in the goal. Lauren Hemp reflects on getting City’s third goal of the afternoon against Leicester.

Manchester City found themselves a goal down early in this match but soon rallied and went on to thump a Leicester City side that is still seeking its first points of the campaign.

Jonathan Morgan’s Foxes got themselves in front inside the opening sixty seconds. Jess Sigsworth seized on a Jill Scott error and coolly fired past Karima Benameur.

City then took control of the possession and territory stats and eventually levelled in the 24th minute. Alex Greenwood found Demi Stokes on the left. Her cross should have been dealt with comfortably by Abbie McManus, but instead the ball broke to Caroline Weir and she lashed in right-footed from 12-yards.

Gareth Taylor’s side forged ahead seven minutes before the break with a similar approach but a far more spectacular finish. Greenwood this time located Lauren Hemp on the left and the winger crossed into the box. Weir and Filippa Angeldal both had attempts blocked, but the ball spun out to midfielder Keira Walsh and she hammered the ball past Kirstie Levell from the edge of the ‘D’.

Midway through the second period City got their third. Georgia Stanway surged through midfield threading a pass to Hemp, who got the ball out of her feet quickly before lashing into the far corner.

Good approach play from Janine Beckie and Stanway put Lauren Coombs in a position to add some gloss to the score line in the 83rd minute. But the midfielder got the benefit of more clumsy defending, before she was able to slot inside the left-hand post.

Manchester City moved up to seventh in the table with this win. Although they are still embroiled in he midst of an horrendous injury crisis the team looked more like itself, building on their well-earned derby draw before the international break and putting Leicester away without too much fuss.

Chelsea are the visitors to the Academy Stadium on Sunday 14th November and these two clubs have a recent history of terrific matches. City may even fancy themselves given the Londoners will be arriving on the back of a midweek European road trip.

“Great credit to the girls. The way they handled things, we were dominant. They were first class. It was a tough start but we showed real character and determination, and we played some exceptional football. It was vital we won today. We have to take that momentum into Chelsea next weekend and if we win, things look a lot healthier.”

Gareth Taylor, Head Coach, Manchester City, via mancity.com

Leicester’s struggles are all too evident. They’ve squared up to teams from all parts of the league table and have been found wanting every time. In a 22-game season, week 7 suddenly has a desperate must-win look to it. They have an away trip to the south coast to take on Brighton & Hove Albion. That’s not an easy fixture by any stretch, but the Foxes have to find a way to take something home from the Amex that amounts to more than a learning experience.

“We’re disappointed really, after such a fantastic start. I think it was 50 seconds in when we scored. It was very early and while it’s fantastic, we’ve not been used to that much this season. I think the only time we were in the lead was against Aston Villa, so I think it was a little bit like deer in the headlights. We got a little bit too deep, we kept dropping back which allowed Man City to grow back into the game, when realistically we should have stuck to what we planned. The game is a massive learning curve, a massive experience for the girls.”

Jonathan Morgan, Manager, Leicester City, via lcfc.com

Arsenal 4-0 West Ham United

You’ve got to have a graphic for your 50th WSL goal…

League leaders Arsenal were in irresistible form against West Ham United, taking their perfect league record to six victories. Head coach Jonas Eidevall’s only gripe afterwards was that his side hadn’t been able to convert more of their 21 chances.

In a one-way first half Mana Iwabuchi and Nikita Parris had already hit the West Ham woodwork before Kim Little put the Gunners ahead on 39 minutes beating two defenders before driving past Mackenzie Arnold.

The Hammers never really got to grips with Arsenal’s high press and were caught overplaying in the 52nd minute. Parris and Noelle Maritz combined to get Little into the penalty area and the Scottish international smashed the ball into the net for her 50th WSL strike (in 98 appearances).

Beth Mead was denied by Mackenzie Arnold’s brilliant fingertip save that diverted the ball against the cross bar, before deservedly getting on the score sheet just past the hour mark. She was the beneficiary of a rapid turn and burst through midfield by Parris; the Arsenal forward drawing out West Ham’s backline sufficiently to create enough space for Mead to receive the ball under no pressure and drill it past the keeper.

Mead then provided the 84th minute delivery that substitute centre back Grace Fisk turned into her own net.

A north London derby at Tottenham Hotspur Stadium awaits the Gunners on Saturday 13th November. It’s a short week, though. Before that Jonas Eidevall’s squad travel to Denmark to take on HB Køge in the Women’s Champions League group stages.

“Everything in football starts with having a solid defence and not conceding easy goals. I want us to work hard every game to keep a clean sheet. Kim Little was brilliant. She is so dynamic in midfield, both with the defensive runs she makes and her positioning and, of course, when she’s on the ball. [She played] a huge part in the victory. She’s a very hard player to defend.”

Jonas Eidevall, Head Coach, Arsenal, via BBC Sport

Olli Harder’s West Ham remain firmly ensconced in mid-table with a nice neat two wins, two draws and two losses. This was not a match observers would have expected them to win but the Head Coach was disappointed that they were unable to make more a game of it. The Hammers welcome Reading to Victoria Road on Sunday 14th November. At face value, these two sides seem well matched given their respective rosters. After that the East Londoners travel to Birmingham City for the next round of Conti Cup group matches.

“I thought the team had the effort and the application but unfortunately we didn’t show the quality that we needed this evening. If we’d looked after the ball a bit better in those transition moments then we might have had a bit more energy towards the back end of the game. Having to press all the time and not looking after the ball well enough is going to lead to some tired legs, which is what happened this evening. I think we had a lot of okay performances but it’s the details that we need to focus on and unfortunately Arsenal ruthlessly expose those details.”

Olli Harder, Head Coach, West Ham Unite, via whu.com

As it stands: Arsenal lead the way with a perfect record…

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