Ironman Langkawi - You can't be serious!

"You can't be serious!" Is what most people said when I mentioned that I was thinking of doing the Langkawi Ironman this year. Naturally this response removed any doubt that I might have had in my mind.

So here's the picture - I got hit by a van while training on my bike in early September, I got the expected lacerations but also four fractured vertebrae. The next 10 weeks I wore a body brace to isolate spin movement, spent several weeks off work and wasn't allowed to do any exercise. Gained 10 kilogrammes and a bad temper!

Come the end of December the brace was off but a fever had set in and on returning from a trip to India I developed severe food poisoning followed by a very persistent case of bronchitis. After three courses of antibiotics (that had no effect) I decided to let the body's own immune system do the job and in the meantime I'd start training for Ironman Langkawi.

Most people thought I was joking especially when they saw me retching and struggling to breath at the beginning of every run or ride. What they didn't realise is that I had a plan (and after all, Ironman Langkawi was a full 5 weeks away).

Step one in my plan was to gather all the knowledge from my best endurance, marathon and long course triathlon books and throw them in the bin - no time for the "only increase your distance by 10% per week" rule. I knew this rule was flawed anyway because increasing nothing by 10% still equalled nothing and that's a couch potato's training manual!!!!

My first run was 8.5k, the next day 21k, the following week 30k, a week later 21k the next week 42k and then another 42k one week later followed by a 21k and then it was Ironman. There were also a few 5 to 12k runs thrown in mid week but not too many as I didn't want to over do it.

Each long run listed above was preceded by a long ride the day before; starting with 100k and building up to 213k (the Fraser Hill ride). All this time the bronchitis was getting better but at an almost imperceivable rate, I felt like it was improving by about 2% a day. Therefore I stayed out of the pool and didn't swim until a week and 2 days before the race.

On the Thursday I swam 2k, Friday 1k, Saturday 3k, Monday 4k and that was my swim training - at least come Saturday I knew I could do the distance without drowning. This is quite important because drowning leads to a very slow finishing time and I'm told may even lead to disqualification.

So that was that, my rather inadequate crash course (pun intended) training in my lead up to the race. Amazingly I had no injuries and the bronchitis, although still there, was no longer impeding my breathing too much.

So the race itself; the swim was gorgeous, flat calm, no jelly fish (I didn't find any at least). An out and back course, just like a super long 1.9km swimming pool. Got to the turnaround in 37 minutes and back in 1:23, I'd got to be pretty happy with that!

I saw my buddies Sam and Don getting changed, had a quick chat and then strolled out to the bike. The plan was to keep my heart rate at about 124 and my cadence over 100. The bronchitis put paid to that plan though and it soon became clear (even after the hills) that my heart rate was going to be awfully high today - a sure sign of trouble later. The temperature reaching 41 degrees didn't help much either.

Three laps of the bike were OK albeit a little slow for me (as expected though), kept it all together and finished in 6:15. Again I got changed at a relaxed pace and even had a pee (the colour of highly toxic nuclear waste though).








On to the run and it became a run/walk within a few hundred metres. So that was that, run a bit, walk a bit, run a bit, walk a bit, get to an aid station (every 1k) and drink something (I can never eat anything on the run), have an ice water shower and then off again. Unfortunately my feet had started developing blisters in one of my training runs and with the very wet feet from the ice water showers the blisters became the leading feature of my pain sensors as the run progressed.

I got within 8k of the finish and realised if I picked up the pace I'd have a sub 14 hour finish time. So off I went trying to run the rest of it - walking through aid stations, get a drink, taking and ice water shower. The fact that it was dark now and the temperature had dropped helped somewhat.

1.1k to go and 6 minutes to the 14 hour mark, I felt like I was sprinting, I was now within 700 metres of the finish and the blister on my right foot exploded AGGGHHHHHHH! Golly, that was painful let me tell you. It didn't slow me down though and as I rounded to the finish my watch said 14 hours and a handful of seconds - oh well eh! They're just numbers and at least having the sub 14 goal made the last 8k pass a little quicker.

So that was that another Langkawi, I'll be back next year, hopefully infinitely better prepared. I may do another IM before then but let's wait for the blisters to heal first (actually I've already decided which race to do later in the year - watch this space).

What got me through the race was probably the fact that I've got quite a few tough Ironman's under my belt now (this was my 11th), you learn a lot about how to manage yourself through a race over time and if you only step back and ignore "Mr Ego" and listen to the experience it can be invaluable. With my back injury, bronchitis and lack of training I had no choice but to try to think my way around the course rather than go too hard until I fell over.

Additionally I re-read a book called the UltraMarathon Man by Dean Karnazes, when you read this.....well rather than me try to explain it I strongly advise you to read it - it's inspirational.

Dedicated to all those that had the courage to start Ironman Langkawi 2007

Some of my buddies had a good race, some had an amazing race, some a disappointing one, I for one was just lucky to get away with it, while others were positively unlucky not to finish - most of us probably thought there were things we could have done better but hey, that's why we'll be back next year!




Here's a list of my dedications, if I've forgotten you it's not personal just give me a nudge and I'll put the record straight.


Don Khor M 45/49 11:44:06 - You looked totally in control and fresh from start to finish - awesome!

Mohamed Sofian Ismail M 45/49 16:51:10 - Even with a long-term injury this man confronts Ironman every year and can always find a smile however bad it gets.

Sam Pritchard M 55/59 12:56:59 - 5 Ironman Langkawi's and this is his first finish - just seconds away from qualifying for Hawaii - now that is commitment and a never say die attitude.

Tom Vigors M 35/39 D.N.F. - The unluckiest man on the course, he trained harder than most but came down with a fever a couple of days before the race - he still managed to get within 20k of the finish before being dragged off the course by an ambulance crew (he managed to take a couple of them out first before they strapped him down though).

Fiona Lim F 35/39 12:23:18 - An icon and an Ironman legend!

Joo Ngan Ng M 55/59 D.N.F. - 3rd in his age-group in 2000 but a puncture ended his 2007 Ironman - next year he's thinking about carrying a spare!

(Dr) Tah Ming Tan M 50/54 D.N.F. - In fact he did finish but after the cut off in 17:15. Without doubt the athlete with the strongest mind and will power I've ever met. Good luck in MDS.

Randy Tan M 30/34 D.N.F. - Saw him in the medical room afterwards - not sure what happened but he did what most people wouldn't even dream of - he gave it a shot - next year dude, next year!

Edwin Ng M 30/34 14:45:29 - I was surprised to see him there also very pleased - one thing you need as you struggle round the marathon is a cheerful and friendly competitor - awesome job Edwin and thank for the encouragement.

Koh Hieng Ngae M 50/54 N/A 2007 14:49:24 - Now this is a man to look out for in the future, he only gave it 80% effort as he's training for MDS. A real gentleman!

Ah Thiam Wong M 30/34 N/A 2007 11:20:00 - Another Malaysian Ironman Legend, only a puncture stopped his Hawaii dream for this year.

Hairul Azwar Hashim M 25/29 14:17:24 - This man could hardly walk due to a hip injury let alone train most of last year and here he is completing his first Ironman (and Langkawi is probably the toughest one). He was having a bit of a low point towards the end of the marathon as he had to walk sections of it (as did some of the Pros by the way). Ironman Azwar what you have just achieved was the unthinkable 6 months ago and now no one can take it away from you. I hope the quote below puts it into perspective for you.

When interviewed after completing the Hawaii Ironman in 24 hours Michael Collins, (the son of John Collins, the founder of Ironman), was asked to define a bad day. He said: -

"A bad day is when you're walking the marathon, and you're walking through town and you see the paperboy and he's delivering the paper with the results of the race your still in. That's when you know you're having a bad day."

Finally, this is for all of us that finish Ironman in the dark: -

A quote by Tour de France legend Greg Lamond "It never gets easier, you only get faster."
A quote by Ironman struggler Simon Cross "Shut up Greg"

Sebastian, Siddhart and Daddy playing horsey

Sebastian walking at 13 months

Kapil and Ritu's Reception in Bangkok

Having celebrated Kapil and Ritu's wedding with them in India, we raced back for Christmas Day in Malaysia and a birthday for the boys followed by a New Year's Eve party later.

Back to work for a couple of days and then off to Bangkok for Kapil and Ritu's Bangkok Reception at the Sheraton Grand Sukhumvit (where Shilpa and I had our reception).

The place looked gorgeous as did Ritu, Shilpa, Meenu, Mum and Mom too.

We'd ordered little three piece tuxedos from the US for the boys for the occasion. Unfortunately Sid had already grown out of the shirt but they looked adorable anyway.

Our friends Mike, Bella, Christopher and Asha also came as did my Mum and Dad of course but they were feeling a bit fragile (as were many of us) after all the partying, traveling in India and the inevitable Delhi Belly.

Julie Moss - Ironman 1982

This is a classic piece of Hawaii Ironman footage. This unbelievable fight against exhaustion and dehydration really sums up what the human spirit can accomplish. It's got to make you want to do an Ironman hasn't it?

This few minutes of drama brought the Ironman race to the masses.

You are awesome Julie!

Training Again

The back brace is off, Kapil's wedding and the eating marathon of India, Christmas and the New Year is over. As usual I've stopped drinking until my birthday in March and now I must start the long, slow, painful and frustrating path back to fitness and hopefully competitive triathlons again.

I'm 10kg heavier than I was this time last year, I've just got over food poisoning but am currently suffering from a terrible chest cold and having finished my second course of antibiotics I feel no better.

All that said I have a desire and some would say a foolish goal of competing (completing) in the Langkawi Ironman (3.8k swim, 180k bike, 42.2k run) on the 24th of February.

I started my long runs on Friday the 12th January with an unconvincing 8.5k run around Country Heights. The next day I staggered around our usual 21k run course but started early so that there were not too many expectations. Sam and Julie came by just before half way with some great and friendly support (thanks guys).

I got home feeling grateful that I'd survived and jumped into an ice-bath in the hope that I could stave off some of the impending stiffness. The next morning I embarked on a 140k cycle to Bentong which was equally tough but I survived it again. I met a really great English guy called Tom on the ride, who's planning to do his first Ironman in Langkawi. He and I chatted our way through the worst of the ride which helped enormously.

The following weekend (19th and 20th) I decided that if Langkawi was to be a reality I needed to push the envelope still further. To this end I embarked on a 150k hilly ride to Titi on Saturday followed by the Great Eastern 30k run on Sunday morning.

Once again I survived both (although I did think I was going to die in the first 10k of the run as I couldn’t breath).




Harro, one of my good running friends helped me through the worst of it and we paced each other for the first 20k.



One of my regular running partners Julie was on fire and won the women’s race with what appeared to be ease (and a big smile as she raced past in the opposite direction already more than 5k ahead of me).

Sam, Carmen, Cecil, Freddie, Mon, Dino, Marianna, Eugene, Goh to name but a few were all having awesome races and were great inspirations to me as I trotted around. All of them took the time to encourage me on which means a lot when it's such a tough day.










One of my staff also did the race, Joey. She’s not what you would call a natural athlete but has done a few 10k runs and entered the 20k option of this race. I was a bit concerned that I hadn’t seen her during the run but then I came across her with a big smile on her face and several kilometres further ahead than I’d expected – Great job Joey, I was really impressed and pleased for you.

I passed Hairul going in the opposite direction - he was about 3k ahead of me - he couldn't stop laughing as I waddled past. I was starting to feel good by then though and was moving faster, I wondered whether I might see him again later in the race! As it turned out I caught him with about 3k to go and he laughed again (all in good spirits I must add - I can't begin to tell you how friendly, supportive and fun the running/cycling and triathlon community is in Malaysia - everyone is so friendly).

I finished in 3:05 feeling pretty good and very satisfied. I had an ice-bath again when I got home and can now harbour hopes of Langkawi being a realistic possibility.

FOOTNOTE: Woke up the next morning without too much muscular soreness but chest cold had got 10 times worse and I had to spend the day in bed - oh dear!

TriTwins First Birthday

At about 5:45 a.m. December 31st 2005 I was just rousing from my slumber to do my usual long cycle when the phone rang and Shilpa said that it looked like she was going to have to have the twins today so would I mind not going for my ride and coming to the hospital. WOW, I was taken aback but she reassured me that all was OK but for the twins health it was decided to have the caesarean now. Don't worry she said we'll wait for you.

So I shaved, brushed my teeth, showered, had my breakfast and then made my way to the hospital. It turned out that all was not quite as "OK" as Shilpa had expressed an breakfast at least should have been skipped - I arrived to be told that it was already happening and was told to sit in a chair and not watch through the little window at what was going on - I watched anyway.

Minutes later two very premature babies were whisked out and to the NICO ward - that was 12 months ago now and it seems like only yesterday and yet lifetime ago too - it may not make much sense but I know what I mean.

Anyway a year of highs and lows, tears, scares, joy and laughter have passed by (not to mention a fair share of pooh, vomit and sleepless nights) - it has been a rollercoaster alright but now on December the 31st 2006 it's Sid and Seb's first birthday.

Shilpa had organised a little party for them with balloons a gorgeous cake and of course lots of presents.

My Mum and Dad were here too so that was an added bonus for the party.

Sid and Seb were still a bit under the weather from their bout of food poisoning (Sid had even had to spend two days in hospital - poor little lad), they put on a brave face though and did their best to enjoy themselves.

Today was truly a landmark in all our lives - Sid and Seb, thanks for coming to join us; we love you - HAPPY BIRTHDAY.

Christmas Day - The boys first Christmas

We arrived home on Christmas morning at around midday from India. We'd been travelling all night from Jaipur to Delhi, Delhi to Bangkok and Bangkok to KL.

We planned to open Christmas presents with the boys and then have Christmas lunch (a late one as it turned out with our good friends John and Emma).

Of course the boys were oblivious to all the pomp and ceremony and as predicted enjoyed the wrapping paper and boxes more than the presents. We all had great fun though.








The champagne was popped and Christmas was officially underway.

Christmas lunch was next and Shilpa and Emma surpassed themselves making a magnificent traditional spread in double quick time.

Christmas crackers were pulled, bad cracker jokes told (they were actually better than John's best jokes though!) and merriment was had by all.









Later that afternoon Ian, Izyan, Nina and Alasdair came over and so did Mike and Bella, Christopher and Asha. More crackers were pulled and more appalling jokes told until we banned John from telling anymore.

The evening ended off with a dip in the hot tub and more booze of course, before Simon retired to bed feeling a little sorry for himself - as it turned out I had caught a dose of food poisoning from India which turned pretty unpleasant over the next few days but what was worse if that the boys, Shilpa and one of the maids also caught it.

Oh well eh! Christmas day went to plan - AND MOST IMPORTANTLY, WE ALL HAD FUN!

Kapil and Ritu's Wedding

Shilpa's brother, Kapil got married in Jaipur, India, on the 22nd December 2006. Ritu was his lovely bride and the wedding was held at an amazing Rajasthani Palace that is now the (Rambagh Palace)Taj hotel.

(Kapil and Ritu were the first people (other than me) to see the boys when they were born (even before Shilpa saw them), they paid a flying visit to KL on the 31st December 2005 and arrived just a couple of hours after the birth).




Shilpa, myself, Rohana and the boys flew into Delhi via Bangkok on the 20th December. Our good friend Ashley joined the flight in Bangkok so we had an extra babysitter to lend a hand.

We were collected at the airport by a 4X4 that Ritu's father very kindly sent for us and we headed off into the Indian traffic chaos (nightmare) and a six hour drive to Jaipur.

Over the next day or so we met up with all the relatives including my parents and the festivities and eating began.

Naturally the boys were a hit with all the family and had some amazing outfits to wear. Shilpa's Mom an Pop bought them their Sangeet outfits and Ritu's parents bought them some gorgeous Sherwani's for the wedding itself (thanks guys they were magnificent).

The Sangeet (pre-wedding evening) and wedding itself were out of this world. The boys found it quite tiring and were a bit of a handful but all said and done we had a great time.










Shilpa and Ranjan (Shilpa's sister, Meenu's husband) were the MC's at the Sangeet (I was too shy so made myself useful babysitting with Rohana). They did an amazing job and were congratulated by just about everyone there.















Simon and Ashley shaking their stuff at the Sangeet. (You dance at Indian weddings - it's not optional, you have NO CHOICE)











Congratulations to Ritu and Kapil. They are a fantastic match for each other, and Ritu is certainly going to keep the boy on the straight and narrow, that's for sure!

We also had the pleasure of spending some time with Ritu's family who are absolutely lovely - it was a real joy to have met them and we look forward to seeing them again soon.

And a final note of thanks to Mom and Pop for all the organsing that they did for the wedding too, they put us all up in a great hotel and really went to town to make sure we were all well looked after and the wedding was an outstanding success.

Geat job, Mom and Pop, all the kids safely married; now it's time to relax for you two and start spending some well earned time on thinking about yourselves for a change.

12 Days of Christmas

Extremely funny - sent by my sister-in-law Meenu

Alfred J Brown (21 Jan, 1919 - 21 Oct, 2006)

Some of you will have noticed a distinct lack of postings in recent weeks. This is because I've been struggling to come to terms with the passing of my Grandad and struggling to find the courage to attempt to write something that will do him justice.

I cannot say that I've come to terms with losing him nor can I say that I've found the right words to express who he was (or even who he was to me). In fact I'm writing this as I go, no plan, no direction but the time had come where I felt he deserved better from me, he had a big impact on my life and left just as I was really getting to know him and only a few short months after the twins had arrived.

"Alf" to many but "Grandad" to most of the people that I ever heard talk about him. He was an icon to all those that met him, full of life, always a smile and a cheerful demeanour, witty and sometimes a bit cheeky, occasionally cynical but never scathing; when all said and done he was a gentleman, a man of great integrity and unequivocal quality.

When I was young Grandma and Grandad were always a bit scary. It was without much enthusiasm that my sister and I would embark on a visit with my parents. Grandma was always very strict and never really seemed to appreciate or embrace my wit and sense of humour (but then looking back, who would have seen the funny side of a plate of boiled vegetables flicked meticulously around the kitchen). Sadly Grandma passed away in 1989 when I was travelling.

Equally Grandad didn't seem like much fun either in my early years, he wore a brown suit (even on the beach apparently) and was a civil servant (which seemed very boring to me), he did teach me to play chess though and out of the hundreds of games we played I think I managed one draw – sharp as a razor and gave no ground on that front – a good lesson, although I cried a lot.

It was at one of my sister's weddings (Yes I only have one sister - you'll work it out!) in Germany that I really came to appreciate what a legend of a man Grandad was. I shall save that story for another time, as that is a story in its own right, but suffice to say I found in him a firm friend, ally, comrade and fellow renegade.

What I'd failed to see all these years was that he was one of "us", he was a good laugh, he liked a drink, he liked to dance, he loved to party, he wasn't infallible (as some would have us believe our elders are) and he certainly wasn't the run of the mill “given up on life” OAP (old age pensioner) that you so often see. Grandad he was a live wire and got out of life as much as he could.

Grandad came to visit me several times in Malaysia, he came to my wedding in Thailand too (where he stole the show of course). In fact he had a special relationship with "Malaya", as he insisted on calling it, partly because that's what it was called when he was here after the war and also because he knew he'd always get a reaction out of someone - usually me.




He was based in Butterworth soon after the end of WW2 distributing food and basically helping the country get back on its feet. He loved it and openly admitted that when the time came he really didn't want to go home.



Another little anecdote about his life; he and Grandma were taking a European cycling tour during their early married life. Unfortunately the date was 1939 and they found themselves in Germany when war was declared. After a very rapid retreat they found themselves back in England very soon afterwards – unscathed I’m pleased to say.

Despite the horrors of the war, Grandad still spoke very highly of the German people that he met on that trip and even managed to meet up with some of them a few years ago. It seems almost poetic that I moved to "Malaya" and Angela settled in Germany.


Another little fact that the vicar pointed out at the service; Grandad took up sailing at the age of 77! How cool is that! Here he is sailing his yacht "Trilby" that he kept at Burnham on Crouch.







I could go on an on about Grandad and I know that those of you that knew him would not be in the slightest bit bored but for now I'll leave you to smile at the photos and celebrate his life with me - a man that meant so much to many - Grandad we love you and miss you so much.

Can World's Strongest Dad

[From Sports Illustrated, By Rick Reilly]
I try to be a good father. Give my kids mulligans. Work nights to pay For their text messaging. Take them to swimsuit shoots. But compared with Dick Hoyt, I suck.

Eighty-five times he's pushed his disabled son, Rick, 26.2 miles in Marathons. Eight times he's not only pushed him 26.2 miles in a Wheelchair but also towed him 2.4 miles in a dinghy while swimming and Pedaled him 112 miles in a seat on the handlebars--all in the same day.

Dick's also pulled him cross-country skiing, taken him on his back Mountain climbing and once hauled him across the U.S. On a bike. Makes Taking your son bowling look a little lame, right?

And what has Rick done for his father? Not much--except save his life.
This love story began in Winchester , Mass. , 43 years ago, when Rick Was strangled by the umbilical cord during birth, leaving him Brain-damaged and unable to control his limbs.

"He'll be a vegetable the rest of his life;'' Dick says doctors told him And his wife, Judy, when Rick was nine months old. ``Put him in an Institution.''
But the Hoyts weren't buying it. They noticed the way Rick's eyes Followed them around the room. When Rick was 11 they took him to the Engineering department at Tufts University and asked if there was Anything to help the boy communicate. ``No way,'' Dick says he was told. ``There's nothing going on in his brain.''
"Tell him a joke,'' Dick countered. They did. Rick laughed. Turns out a Lot was going on in his brain. Rigged up with a computer that allowed Him to control the cursor by touching a switch with the side of his Head, Rick was finally able to communicate. First words? ``Go Bruins!'' And after a high school classmate was paralyzed in an accident and the School organized a charity run for him, Rick pecked out, ``Dad, I want To do that.''

Yeah, right. How was Dick, a self-described ``porker'' who never ran More than a mile at a time, going to push his son five miles? Still, he Tried. ``Then it was me who was handicapped,'' Dick says. ``I was sore For two weeks.''
That day changed Rick's life. ``Dad,'' he typed, ``when we were running, It felt like I wasn't disabled anymore!''

And that sentence changed Dick's life. He became obsessed with giving Rick that feeling as often as he could. He got into such hard-belly Shape that he and Rick were ready to try the 1979 Boston Marathon.

``No way,'' Dick was told by a race official. The Hoyts weren't quite a Single runner, and they weren't quite a wheelchair competitor. For a few Years Dick and Rick just joined the massive field and ran anyway, then They found a way to get into the race Officially: In 1983 they ran another marathon so fast they made the Qualifying time for Boston the following year.

Then somebody said, ``Hey, Dick, why not a triathlon?''
How's a guy who never learned to swim and hadn't ridden a bike since he was six going to haul his 110-pound kid through a triathlon? Still, Dick Tried.
Now they've done 212 triathlons, including four grueling 15-hour Ironmans in Hawaii . It must be a buzzkill to be a 25-year-old stud Getting passed by an old guy towing a grown man in a dinghy, don't you Think?

Hey, Dick, why not see how you'd do on your own? ``No way,'' he says. Dick does it purely for ``the awesome feeling'' he gets seeing Rick with A cantaloupe smile as they run, swim and ride together.

This year, at ages 65 and 43, Dick and Rick finished their 24th Boston Marathon, in 5,083rd place out of more than 20,000 starters. Their best Time? Two hours, 40 minutes in 1992--only 35 minutes off the world Record, which, in case you don't keep track of these things, happens to Be held by a guy who was not pushing another man in a wheelchair at the Time.

``No question about it,'' Rick types. ``My dad is the Father of the Century.''
And Dick got something else out of all this too. Two years ago he had a Mild heart attack during a race. Doctors found that one of his arteries Was 95% clogged. ``If you hadn't been in such great shape,'' One doctor told him, ``you probably would've died 15 years ago.'' So, in a way, Dick and Rick saved each other's life.

Rick, who has his own apartment (he gets home care) and works in Boston, and Dick, retired from the military and living in Holland, Mass. , always find ways to be together. They give speeches around the country and compete in some backbreaking race every weekend, including this Father's Day.
That night, Rick will buy his dad dinner, but the thing he really wants to give him is a gift he can never buy.

``The thing I'd most like,'' Rick types, ``is that my dad sit in the chair and I push him once.''

Double-Click on the "PLAY" button

Simon says "Are these guys amazing or what? Have the patience to watch video, it will change your outlook on the day and probably your life - it will certainly bring a tear to your eye".

Chris Flies in Florida

Well here it is, the Florida Ironman, less myself due to the recent shunt. Apparently the professionals on hearing my withdrawal barely batted an eyelid - now that's just rude.

Anyway my great friend Chris Wayman was there to suffer alone (well with 2191 other people) in my absence. Here are some photos and what Chris had to say afterwards.

"Hi Everyone,

Quick update from IM Florida. Boy were Gary and I wrong when we entered IM Florida expecting a hot flat race (as we were lead to believe). We arrived to hot sunshine and no wind. The night before it seemed a little chilly........but at 5am entering transition we were certainly shocked.

The air temp was about 5oC and it was blowing a gale. Gels had become solid and bottles of SIS we too cold to drink!! Standing on the beach watching the pro start made an April swim at Kingsdown look warm, as we watched them battle the waves...then we were off, again more like swimming in the channel (at least the water was 20oC plus). Unfortunately the swim was marred by a fatality.


After a cluttered transition we left Panama City on the single loop 112 mile bike course and we are still wondering how you only get 10 turns in 112 miles!

What made this worse was that the first 50 miles we into a 20-30mph head wind (think I prefer hills!!). A quick course but hard work.





The run was two laps around the beach resort and nature reserve (didn't dare to stop for a wee behind a bush at one point due to an alligator warning!). The support along the run was amazing, with thousands of supports shouting your name.






Huge thanks must go to our support team of Chantal, India, Kofi and Nikki.
A great race, would recommend to all, especially if after good ace and a holiday

Chris Wayman 11:16:09, 446 out of 2192 (1:12:10 - 2.4mi swim, 5:35:35 - 112mi bike, and 4:22:41 - 26.2mi run) "

That's Chris talking to me on the phone after he finished. If you could have seen me, I had a smile from ear to ear but was a nasty shade of green with envy.

Food for Thought

CONGRATULATIONS TO ALL THE KIDS WHO WERE BORN IN THE 1940's, 50's, 60's and 70's!!

•First, we survived being born to mothers who smoked and/or drank while they carried us.
•They took aspirin, ate peanuts, blue cheese dressing, tuna from tin and didn't get tested for diabetes.
•Then after that trauma, our baby cots were covered with bright colored lead-based paints.
•We had no childproof lids on medicine bottles, doors or cabinets and when we rode our bikes, we had no helmets, not to mention, the risks we took hitchhiking.
•As children, we would ride in cars with no seat belts or air bags.
•Riding in the back of a van - loose - was always great fun.
•We drank water from the garden hosepipe and NOT from a bottle.
•We shared one soft drink with four friends, from one bottle and NO ONE actually died from this.
•We ate cakes, white bread and real butter and drank pop with sugar in it, but we weren't overweight because......

WE WERE ALWAYS OUTSIDE PLAYING!!

•We would leave home in the morning and play all day, as long as we were back when the streetlights came on.
•No one was able to reach us all day. And we were O.K.
•We would spend hours building our go-carts out of scraps and then ride down the hill, only to find out we forgot the brakes.
•After running into the bushes a few times, we learned to solve the problem.

•We did not have Playstations, Nintendo's, X-boxes, no video games at all, no 99 channels on cable, no video tape movies, no surround sound, no cell phones, no text messaging, no personal computers, no Internet or Internet chat rooms..........WE HAD FRIENDS and we went outside and found them!

•We fell out of trees, got cut, broke bones and teeth and there were no lawsuits from these accidents.
•We played with worms and mud pies made from dirt, and the worms did not live in us forever.
•Made up games with sticks and tennis balls and although we were told it would happen, we did not poke out any eyes.

•We rode bikes or walked to a friend's house and knocked on the door or rang the bell, or just yelled for them!
•Local teams had tryouts and not everyone made the team. Those who didn't had to learn to deal with disappointment. Imagine that!!
•The idea of a parent bailing us out if we broke the law was unheard of. They actually sided with the law!

•This generation has produced some of the best risk-takers, problem solvers and inventors ever!
•The past 50 years have been an explosion of innovation and new ideas.
•We had freedom, failure, success and responsibility, and we learned HOW TO DEAL WITH IT ALL!

And if YOU are one of them! CONGRATULATIONS!

Bali in a Brace

As some of you might know I was booked to go to Florida for the Ironman there at the beginning of November. Unfortunately my attempts to see how far a human being can slide on concrete (and survive) put paid to that idea.

Instead the family took a break to Bali and here are the pictures to prove it.


Despite my apparent grumpiness we had a great time although it was tough looking after the boys 24/7 without help.













We stayed in a gorgeous Villa that Shilpa had spent weeks negotiating an amazing deal. I think they just gave up in the end and said pay what you want and we'll provide whatever you like.




The boys did their best to eat as little as they could and throw up what they did - little angels!




Daddy took the boys swimming almost everyday. They loved it, especially Seb. Sid is still a bit wary.



Blimey, how much of this do I have to drink before I can touch the bottom?



See Dad, I do like it really!




Nick dropped by a fair bit to help with the boy's education




Mummy did her best to keep her three boys out of trouble.




A good time was had by all and we came home positively exhausted.