“Those wins over Dublin, Kerry and Galwaybacked up what we were doing on the training field,” Morris said. “They gave us that extra bit of confidence that we can hang with those teams. Donegal probably knocked us down a peg or two but we took a lot from it. It was a big learning experience.”

Getting there (Leinster final) and not winning it was disappointing,” Morris admitted. “But now it’s about taking it one game at a time. There are no easy matches. Westmeath are up first and we know how good they are.”

Read more from Morris here.

There are many Roman remains across Cambridgeshire

Cambridgeshire is steeped in history, especially from Roman times. Across the county, there are many remains that prove Romans once settled here.

There are roads that still stand today that were created by the Romans, as well as remains of Roman buildings. There are also remains of former Roman towns.

While carrying out survey work for a solar farm, a hidden Roman town was discovered near Great Staughton. The town was located in a field, around 850m south of the village.

It extends across 75 acres, which is around 30 hectares. When it was discovered, archaeologists said the town’s buried features were well preserved.

A spokesperson for Homes England said it had “extensive streets” and “buildings of a highly organised Roman settlement of urban character”. Other features include ditches, pits and post holes, as well as grave surfaces that were used as roads or yard areas.

A number of artefacts were also discovered, including pottery, animal bone, glass, copper alloy objects, iron objects, coins, and shells. In 2024, the town was named as a scheduled monument.

At the time, Duncan Wilson of Historic England said this was “clearly a significant Roman town”. He added that the town gave a “remarkable insight into Roman life in the east of England”.

Great Staughton itself is a village steeped in other history. In the village, there is a sundial that dates back to 1637. This sundial has E.I carved into it, which is believed to be for Edmund Ibbutt. He was a major landowner in Great Staughton between 1630 and the 1660s.

The White Hart, which still stands today, is a 17th century coaching inn which is an important part of the village’s history. It was visited by Oliver Cromwell during the English Civil War.

Former world number one Mark Allen produced a superb potting display as he fought back from 6-4 down to beat China’s Zhang Anda 10-6 in the first round of the World Snooker Championship.

Northern Ireland’s Allen, a two-time Crucible semi-finalist, had not made a single break of 50 in Saturday’s first session but looked a different player on Sunday.

The 40-year-old produced a magnificent clearance of 140 in frame 11 to start his recovery, following that with a break of 109 in frame 12.

His third century in five frames came in frame 15 with an effort of 129 to move one away from victory, which he sealed with a break of 81 in the 16th frame.

Zhang, who has lost in the first round on all of his six Crucible appearances, scored only 42 points in the last six frames as Allen stormed into the last 16.

Allen will play either 2024 champion Kyren Wilson or 19-year-old Stan Moody in the next round.

The beach at Runswick Bay is nestled between Sandsend and Staithes, and has just been highlighted by outdoor experts.

Runswick Bay itself is known as being a “picture postcard” village situated along the North Yorkshire coast near Whitby, with its mile of “secluded bay and gorgeous beach,” and quaint fishermen’s cottages.

It comes as the team at GO Outdoors analysed average spring temperatures, rainfall, sunshine hours, and reviews of beaches with fewer than 500 reviews on Google to reveal the handful of “hidden gem” spring beaches across the UK, which include the likes of Druridge Bay and Bamburgh in Northumberland.

The ‘hidden gem’ North Yorkshire beach you need to visit this spring

Many visitors seem to agree that Runswick Bay is a secret spot in general, as the coastal location has recently been described as the county’s “best hidden coastal village” and one of Yorkshire’s “prettiest little villages” in several videos by travel enthusiasts on TikTok.

Others have said Runswick Bay is their “happy place” and somewhere they like to go to “prioritise their peace”.

Meanwhile, on Tripadvisor, the village and beach currently have a “very good” 4.5/5 rating based on 431 reviews – 291 of which are rated as “excellent”.

Additionally, over on Google, Runswick Bay only has 56 reviews, but an impressive 4.8/5-star rating.

Someone who is quite the fan of the area shared: “This is the third time visiting this beautiful bay, and once again I leave a piece of me behind!

“Runswick has become such a special place. It’s not massively busy, has a vast beach that is enveloped by beautiful big cliffs that nestle a few large caves.

“The pretty little cottages are all stacked on top of one another down the left hand side of the cliffs, with beautiful little paths and walkways that allow you to walk around the cottages and high up in to the hillside, offering stunning views down to the bay.

“Other places may boast gift shops, amusements and lots of other establishments that bring out the rowdier crowd, but the fact that the bay itself has but one coffee/gift shop and one pub tells you that the place is pretty tranquil.

“The pub is lovely, and the cafe sells amazing ice cream.”

They added: “Other than that, young fossil hunters will enjoy themselves here as we found a couple of fossils.

Visitors have said Runswick Bay is ‘pretty tranquil’ (Image: Tripadvisor)

“All in all, a gem of a location, and one which I hope to visit many more times in the near future.”

Another wrote: “We walked here from Staithes, lovely walk with amazing views (steep in places).

“Well worth the walk! Cafe at Runswick Bay was lovely, great coffee and cakes, lovely place to sit and relax before walking back.

“We had our dog in tow and she was made welcome at the cafe.”

This person commented: “Absolutely stunning! Well worth a walk along the beach and doing a bit of fossil hunting, glass spotting, shell collecting. Lovely ice cream.”

One happy visitor said: “We are here for easter weekend, we visited the lovely modern cafe just on the beachfront, delicious cakes and light bites and beverages.

“Lovely staff and plenty of seats although we imagine it will get busy.

“Will definitely be back as its [sic] perfectly positioned to sit eat a slice of yummy cakes and a cuppa tea while u admire the views.

“The beach was great so happy to see so many dogs enjoying themselves and not a poo bag in sight as mentioned previously.

“We found so [sic] lovely fossils so interesting.”

A popular foodie spot in Runswick Bay is The Royal Hotel, which is “a traditional British pub overlooking the stunning bay and cliffs”.

North Yorkshire travel content creator @adventures.in.yorkshire posted as part of a TikTok video: “It’s the kind of place that feels cosy in every season – roaring fires and hearty food in winter, or a cold pint in the beer garden with those incredible sea views in summer.

“The menu is packed with local favourites, think crispy fish and chips, Whitby scampi, homemade pies, sandwiches and salads, plus a selection of changing specials that make the most of fresh, local ingredients.

“There’s even an extensive children’s menu and locally sourced desserts (definitely worth saving room for!).

“Expect generous portions, great value, and a warm Yorkshire welcome.”

The pub is also dog-friendly and family-friendly before 9pm.

To help you stay safe when visiting Runswick Bay’s beach this spring. Calum Jones, author and outdoor enthusiast at GO Outdoors advises: “When planning your spring beach trip, keep in mind that British weather can still be unpredictable.

“Bring a waterproof jacket to stay dry in case of sudden showers, choose supportive, waterproof footwear for any slippery sand or rocks, and layer your clothing so you can easily adjust to changing temperatures.”

Are there any other “hidden gem” beaches you want to rave about in North Yorkshire, or do you want to keep them a secret? Let us know in the comments below.

Kanye West has been spotted looking downcast after being banned from the UK and having four shows cancelled in the past few weeks.

Earlier this month the American rapper, 48, came under the spotlight following backlash to him being announced as the headliner to the Wireless Festival in London.

Although the organisers doubled down on the decision to book the controversial musician – who in recent years has been slammed for making antisemitic, racist, sexist, and homophobic comments – they eventually had to call it off after the Home Office refused to grant West a UK visa.

It said the permission had been denied because his ‘presence would not be conducive to the public good’.

Within days the rapper announced he was postponing a show in France following calls from him to also be banned from entering the country.

In the past few days, he’s since had two more shows cancelled – in Poland and Switzerland.

West – who recently dropped his latest album Bully – had been due to play at the Silesian Stadium in Chorzów on June 19, his first performance in Poland in 15 years.

However, this weekend the venue announced it would no longer take place ‘due to formal and legal reasons’.

That cancellation came after the country’s culture and heritage minister Marta Cienkowska described the decision to book West as ‘unacceptable’.

‘We are talking about an artist who has publicly made antisemitic views, downplayed crimes and profited from selling swastika T-shirts. These are not “controversies”. This is a deliberate crossing of boundaries and the normalisation of hatred,’ she posted on X.

Since then, Swiss soccer club FC Basel has also pulled the plug on an upcoming concert as it was not ‘in accordance with our values to provide a platform ‌for ⁠the artist in question within this context’.

Following the cancellation of four of his concerts in the past two weeks, West was seen publicly for the first time this weekend.

Doing his best to keep a low profile wearing a hoodie and keeping his head down while being snapped attending a dentist appointment in Los Angeles, the rapper was seen wearing a brown tracksuit set and did his best to avert his eyes from waiting photographers.

Earlier this month West performed two sold-out concerts at LA’s SoFi Stadium, but soon after the furore over his Wireless Festival booking erupted.

Last year West released a song titled Heil Hitler, also wearing selling a T-shirt with a swastika on it after declaring himself a Nazi.

However, in January this year he took a full-page advertisement in the Wall Street Journal, in which he issued an apology and said he was ‘deeply mortified’ by his past behaviour.

Attributing his actions to bipolar disorder, West declared he was ‘not a Nazi or an antisemite’ and that he ‘loves Jewish people’.

He had previously launched into online rants praising Hitler, opposing abortion and gay marriage, supporting gun rights, and endorsing US President Donald Trump.

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When defending the decision to book him as the only headliner for Wireless Festival, organisers addressed the backlash and shared a statement which read: ‘Antisemitism in all its forms is abhorrent, and we recognise the real and personal impact these issues have had. As YE said today, he acknowledges that words alone are not enough, and in spite of this, still hopes to be given the opportunity to begin a conversation with the Jewish community in the UK.’

Before the shows were cancelled, West issued a brief statement in which he said his ‘only goal’ was to ‘come to London and present a show of change, bringing unity, peace, and love through my music’.

‘I would be grateful for the opportunity to meet with members of the Jewish community in the UK in person, to listen.

‘I know words aren’t enough – I’ll have to show change through my actions. If you’re open, I’m here. With love, Ye.’

His three headlining shows were due to take place at the Finsbury Park festival in July, with the appearance estimated to have earnt him well over an estimated £1million per night.

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However major sponsors including Pepsi, Rockstar Energy, PayPal and Diageo, which owns Captain Morgan rum and Johnnie Walker whisky, then all dropped out and announced they would remove all branding and support.

West is next due to play in New Delhi, India, on May 23. Subsequent shows are set to be held in Istanbul, Arnhem, Reggio Emilia, Madrid and in the Algarve.

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A spokesperson for the CST, the charity which monitors antisemitism and provides protection for Jewish communities in the UK, said: “We are aware of another attempted arson, this time targeting a synagogue in north London, following similar recent incidents targeting the Jewish community in Finchley, Golders Green and Hendon.

At this year’s London Marathon — on Sunday, April 26 — over 59,000 runners will pound the capital’s pavements, hoping to beat their personal best.

Participants of all ages and abilities have taken on the 26.2-mile challenge — including Fauja Singh, who was 100 years old when he broke records as the oldest person to ever do so, having only picked up the sport at 89.

That said, how fast and well you can run does naturally change as you get older.

And whether you prefer to stick to 5Ks, or train for longer races like marathons, keeping an eye on your mile pace is a great way to measure your fitness, especially for beginners. 

When it comes to running, personal trainer and nutritionist Joseph Webb, tells Metro: ‘Age can guide expectations, but with smart training and recovery, you might surprise yourself at what you’re capable of.’

So, just how fast should you be able to run a mile according to your age?

Ages 20-39: 7-10 minutes

‘Average healthy adults in this bracket typically run a mile between seven to 10 minutes. Trained runners may push under six to seven minutes,’ Joseph says. 

He adds that aerobic capacity (the amount of oxygen your body can utilise during exercise) is at its peak at this age, and you’re also likely to have better joint and tendon resilience to support faster speeds. 

But how often should you be running? Joseph suggests three to five runs per week for most healthy adults is a good number, depending on their goals and experience. He advises a mix of long runs, moderate runs and interval speed sessions. 

‘Recovery is quicker in this age group,’ he explains. ‘There’s potential to build a good aerobic base and speed.’

Ages 40-59: 9-12 minutes

A realistic time for runners in this age category to complete a mile is nine to 12 minutes. At this age, Joseph says that ‘muscle mass and aerobic capacity naturally decline, unless you counteract with regular training’. 

He adds: ‘Recovery takes longer, but with consistency, many in their 40s-50s run similar times as those in their 30s.’

He advises those aged 40-59 to set themselves two to four runs per week, a mix of long moderate and interval sessions. This, he says, is the ‘sweet spot’ to balance fitness and recovery. 

Joseph explains: ‘Recovery starts to slow, so quality over quantity is key. Longer runs are still possible, but you should be flexible based on how you’re recovering. Strength training becomes vital here to preserve muscle and protect joints.’

Ages 60+: 11-15 minutes

Joseph advises his clients aged 60 and over aim for a mile pace of 11 to 15 minutes. He says two to three runs maximum is ideal for this age category. 

At this age, he says: ‘Joint and tendon recovery slows, and impact tolerance can reduce.

‘Maintaining aerobic fitness, balance, and joint mobility is the priority, not accumulating big mileage.’

He adds: ‘Aerobic capacity, muscle strength and joint health naturally shift with age. But training history, nutrition and lifestyle all matter just as much. 

‘I have coached clients in their 50s and 60s who outperform sedentary 30-year-olds.’

Why does running feel more difficult as we age?

There are plenty of reasons why running feels more difficult as we get older. 

Joseph explains: ‘Without strength work, we lose 1% muscle mass per year after 40, weakening running mechanics and increasing joint wear and tear.’

Joints and tendons also stiffen, collagen stiffens, tendons lose elasticity and cartilage thins.

There’s also a longer recovery time. ‘Older bodies take longer to repair micro-tears and inflammation.’ 

Joseph stresses the importance of recovery when running, explaining: ‘You should prioritise seven to nine hours of sleep per night and add in naps if you have the time and need to.’

He also advises taking rest days and eating adequate protein. He adds: ‘Use foam rolling, massage, stretching and hydration to aid recovery.’

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