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2nd

Anna-Marie Watson's scorecard

South Devon Marathon

Saturday 5th February, 2022

Within recommended ranges

Just outside recommended ranges

Significantly outside recommended ranges

  • 33g

    Carb per hour
  • 636mg

    Sodium per hour
  • 421ml

    Fluid per hour
  • 1,509mg/L

    Relative sodium concentration
  • 0mg/kg

    Caffeine per bodyweight
  • How Anna-Marie hit those numbers

    finish
    star
    bottle
     
    1 x Bowl of porridge with seeds, goji berries and peanut butter
    1 x Cup of decaffeinated tea
    250ml x Plain water
     
     
    2L x PH 1500 (Tablets)
    1 x PF 30 Energy Chews
    1 x Banana
    1 x Energy gel (11g carb)
    1 x Energy bar (39g carb)
    1 x Energy bar (40g carb)
     

    How Anna-Marie's hydration and fueling went...

      • Anna-Marie Watson, a long time Precision Fuel & Hydration ambassador and a professional performance coach, hadn’t raced the marathon distance since July of 2021 because of an ankle injury
      • Despite her time away from racing, Anna-Marie finished the South Devon Marathon as the second-fastest woman in a time of 4 hours, 45 minutes and said that she finished with a smile on her face
      • In mild conditions (9℃/48°F), she performed well and after “getting into her groove after 15km”, she averaged 6:46min/km over the marathon, which included a staggering 1,397m of elevation, and rated her overall race satisfaction as 10 out of 10

    Hydration

      • For future races, we would recommend that Anna-Marie preloads before by drinking PH 1500. Preloading with an electrolyte drink containing a high amount of sodium before the race would help make sure she was starting optimally hydrated
      • Over the entire race, Anna-Marie stopped three times to refill her 500ml/16oz soft flask of PH 1500, drinking a total of ~2 litres (68oz), equating to an average of ~421ml/hr (14oz/hr)
      • Without data on Anna-Marie’s sweat rate, it’s hard to determine whether this will have adequately replaced her sweat losses in these mild conditions, but she did pee once during the race which suggests she didn’t under hydrate -In total, she consumed ~3,019mg of sodium, which worked out an average of ~636mg per hour. Given she drank solely PH 1500 during the race, the relative sodium concentration of Anna-Marie’s fluid intake was a high ~1,509mg/L. Anna-Marie has a high sweat sodium concentration - we know from her Sweat Test that she loses 1,187mg of sodium per litre of sweat - so benefits from a proactive hydration strategy when total sweat losses are high. That said, temperatures were mild (which will naturally result in a lower sweat rate) and Anna-Marie could have considered drinking slightly less PH 1500 and more plain water on this occasion
      • Regardless of this, Anna-Marie was extremely happy with how her hydration strategy went (rating it 10 out of 10) and she didn’t experience any cramp

    Fueling

    Quick Carb Calculator Recommendation

    30g

    carb 30 mins before

    30-60g

    carb per hour during
      • Anna-Marie ate a bowl of porridge with seeds, goji berries and peanut butter alongside a cup of tea and a glass of water on the morning of the race. This is a nutritious pre-race meal, in which the carb-rich porridge will have topped up her glycogen stores ahead of the early race start (9.00am)
      • Anna-Marie could benefit from taking a final ~30g of carbohydrate in the last 30 minutes before the race. This is usually in gel form, but as she doesn’t like gels, Anna-Marie could consider other sources of carbohydrate in order to achieve this final spike in blood glucose level and spare glycogen stores for later in the race
      • During the run, Anna-Marie stopped three times at aid stations, consuming a third of a banana at each stop as well as having two energy bars, an energy gel and PF 30 Chews throughout the race
      • Using this strategy, she consumed an average of ~33g of carbohydrate per hour. During a race of this duration, the Quick Carb Calculator would recommend Anna-Marie tries to push towards 60g/hr, as there is a correlation between higher carb intake and performance
      • She rated her energy levels as 7 out of 10, and said “I felt like I ate more than I usually do and that eating more will have made me bloat”
      • To help Anna-Marie increase her carb intake in future races, we would recommend that she begins to gradually train her gut to be able to tolerate higher volumes of carbs in training (learn more)
      • Anna-Marie didn’t consume any caffeine before or during the race. The use of caffeine will come down to an athlete’s personal preference and Anna-Marie knows from experience that her body doesn’t tolerate caffeine well, as it makes her jittery. Therefore, in this situation, consuming no caffeine was the optimal choice for her

    Conclusions

      • For future races, we would recommend that Anna-Marie preloads before by drinking PH 1500. Preloading with an electrolyte drink containing a high amount of sodium before the race would help make sure she was starting optimally hydrated
      • Over the entire race, Anna-Marie stopped three times to refill her 500ml/16oz soft flask of PH 1500, drinking a total of ~2 litres (68oz), equating to an average of ~421ml/hr (14oz/hr)
      • Without data on Anna-Marie’s sweat rate, it’s hard to determine whether this will have adequately replaced her sweat losses in these mild conditions, but she did pee once during the race which suggests she didn’t under hydrate -In total, she consumed ~3,019mg of sodium, which worked out an average of ~636mg per hour. Given she drank solely PH 1500 during the race, the relative sodium concentration of Anna-Marie’s fluid intake was a high ~1,509mg/L. Anna-Marie has a high sweat sodium concentration - we know from her Sweat Test that she loses 1,187mg of sodium per litre of sweat - so benefits from a proactive hydration strategy when total sweat losses are high. That said, temperatures were mild (which will naturally result in a lower sweat rate) and Anna-Marie could have considered drinking slightly less PH 1500 and more plain water on this occasion
      • Regardless of this, Anna-Marie was extremely happy with how her hydration strategy went (rating it 10 out of 10) and she didn’t experience any cramp- In future, Anna-Marie may benefit from trying to increase her carb intake towards the 60g/hr mark with the aim to enhance performance. This would require some gut training prior to race day in order to make sure that she’s able to increase her carb intake without experiencing any gastrointestinal issues
      • Anna-Marie has a number of upcoming races throughout the warmer summer months and we’re looking forward to helping her adjust her strategy accordingly

    Key info

    Anna-Marie Watson

    Female
    53kg
    Sweat sodium concentration
    1,187mg/L
    Sweat sodium classification
    High
    * determined by a PH Advanced Sweat Test

    Result

    Position
    2nd
    Overall Time
    4:45:42

    Event information

    Sport
    Running
    Discipline
    Marathon
    Event
    South Devon Marathon
    Location
    Beesands, England
    Date
    5th February, 2022
    Website
    Total Distance
    44.3km / 27.5mi
    Total Elevation
    1,397m / 4,583ft

    Race conditions

    Weather Conditions
    Mild
    Precipitation
    No Rain
    Min Temp
    7°C / 45°F
    Max Temp
    11°C / 52°F
    Avg Temp
    9°C / 48°F
    Humidity
    85%

    Athlete feedback

    Race satisfaction
    10/10
    Hydration rating
    8/10
    I felt like I drank and ate more than normal
    Energy levels
    7/10
    Took a while to settle in but felt really strong around 35km in
    Toilet stops
    Yes
    Once in last 17 miles
    GI comfort
    10/10
    Cramping
    No cramping

    Anna-Marie's Thoughts

     After I badly injured my ankle last year, I really enjoyed being back racing and I finished with a big smile on my face

    Anna-Marie's full stats

     Carbohydrate (g)Sodium (mg)Fluid (ml)Caffeine (mg)Relative sodium concentration (mg/L)
    Overall
    Total intake1563,0192,00001,509
    Per hour336364210

    Data Confidence

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    There is good confidence in the accuracy of the data reported. An athlete feels that the numbers closely reflect what they consumed despite a couple of estimations which may carry some degree of error. The majority of what was consumed is recorded to a high level of specificity (most volumes are known through the use of bottles, brands, quantities, flavours). The numbers are very plausible and align with previous data recordings (if an athlete has collected data previously).

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