After nine months arduous training, I was on the 'big island' of Hawaii at last, following seven days preparation on the Kana coast.
Athletes from 48 countries and all 50 American states were here to take on the 2.4-mile sea swim, 112-mile bike and 26.2-mile run. I was ready for the big day.
I'm up at 4am and down to the race start area with 1500 bikes on the pier at transition one. The shoreline is full of spectators, helicopters hover overhead, there's TV cameras: all round, music and tannoys blaring. It is pretty hot already and some bike tyres explode in the the heat.
I check my bike and it's okay. Into the water and up to the start line; one-hour swimmers (me) to the front, while the timid stay at the back.
The cannon booms at 7am and it's into a washing machine full of thrashing feet and fists. I try not to get complacent or I may get a kick in the eye or find myself trapped in with slower swimmers. It's like swimming in an area the size of a bath tub and you can't overtake.
I take it steady, watch the coloured fish and sometimes divers below. Bit of a hassle at the turn-around point one mile offshore as everyone bottlenecks in the heavy swell, then it's back on the home straight. I come out of the water in 1 hour 8 mins - not to worry, there's a long way to go yet.
We race through the showers into transition, put on my bike top and stop. It's the sunscreen girls! A quick rub down with a little here and some more there, and I jump on the bike. Crowds cheering and then I hear my kids, Charlotte and Stephen shouting "go dad, go".
I'm 557th coming out of the water, but I reel them in on the bike over the hilly course. The Rest and be Thankful and Coulport hill training came in useful for something. Up on to the main highway, I cruise at 30mph with the wind behind me, aid stations are every five miles, you have got to keep hydrated. All 112 miles of the highway is closed off and traffic-free as the whole island stops for the race.
The tail-wind turns into a cross wind and I see those ahead being blown across the road. The winds come from the west and humid side of the Island and channel between two volcanoes, picking up momentum and heat from the lava fields. They lift my front wheel, I fight to hold on and decide that not falling off is more important than racing. With radiated heat from the tarmac it is blistering hot, the temerature over 100 degrees.
After 20 miles come the headwinds. I push hard on the uphill climb to the turnaround at Hawi. Cocnut trees are bent over and the grass lies flat in the strong wind but I gain more places.
The town of Hawi is out cheering. I turn around with the wind behind me. It's like racing in a sauna. Long distance, heat and humidity does funny things to the body. I struggle to take fluids, pull in to the hard shoulder and take it easy for a while to try to recover.
Twenty miles to go, I can feel sun burn beginning and lava dust is in my eyes. Can't wait to start the marathon. Where is Kona, all I see is lava!
After 5 hours 39 minutes on the bike I start the run and feel fine. Seven-hour training sessions on a Sunday - swim, four hours bike, and a Glen Fruin run should have prepared me for this, I thought
After two miles, the kids are there shouting - "Looking good Dad, looking good" (you put in an effort when the crowds are watching!) Nobody goes past and I pick up places until the six-mile mark. With 20 miles to go I suffer in the heat and 90 per cent humidity
Some runners start going past me, but on the hilly course, it looks impossible. I struggle on, and a Korean guy catches up with me, ice rattling in his back pocket. He gives me some and I put in my cap. We gain some places, keeping pace with each other.
One mile to go, I pick up the pace. I can see "go Frank from Scotland" written in chalk on the ground. I leave the Korean behind and run down Alii Drive to the cheering crowds and finish line.
I sprint for the finish with a 3 hour 47 min marathon and a total time of 10 hours 40 mins.
I collect my medal, T-shirt and, suffering from dehydration, the bonus of an IV drip. I came 214th and 17th in my age group, but most importantly, the first-placed Brit.
Now I intend to put my feet up and retire though I will keep training for fitness. I would like to thank my sponsors, West Dunbartonshire Sports Council and Glasgow City Council, also Cal Solutions and all those who donated to the charity Water Aid - and Ken White, for suffering with me on those long training runs.