Okay, first thing, don't let your boss read this article. He/she starts walking up behind you and reading it over your shoulder, quickly turn to the political pages and look like you're paying attention (yeah, right).

If you are a male runner and you are married, don't let your wife read this article. Same goes if you are a female runner who is married, don't let "Mr Right" (haha) read this.

Just so I don't miss anyone out, whatever relationship you are in, don't let your partner read this.

The reason for all the secrecy will become obvious soon.

Before I get to it, note this; two weeks out from race-day if you are not physically fit already, you're in trouble. So, if you're planning to squeeze in some more fitness be very careful, there is not enough time left.

While last-minute cramming might be okay before exams, doing it before a major race just puts you over the top into what is called a state of over-reaching (the first stage of over-training) and the odds are you'll feel sluggish and underperform when the gun goes off.

Rule one: Back off. No demon mileage in the last two weeks.

You cannot get more fit before March 1 than you are today. Instead, focus on getting more fresh; some zip and spring back in the legs. It's called "tapering".

Here's a simple guide to follow in the last week: Sun.-60 mins easy; Mon.-day off; Tue.-3 x 1 mile at HM target race pace (not faster) with a relaxed 3 mins jog recovery after each one; Wed.-45 mins easy; Thu.-30 mins easy; Fri.-day off; Sat.-20 mins jog; Sun.-race day.

Oh, and where it says, "day off" that means completely off. Not, wash all the floors in the house and do all the laundry. Not, anything. Off means off.

Rule two: Get selfish.

Your boss asks for a volunteer, someone to do a bit of extra work, you get your head down straight away and find something on the floor that requires your complete and undivided attention.

You do not look up until he leaves the room. If you are a natural do-gooder and you find your right hand itching to rise, sit on it. Do what you need to in order to keep your job, but not one bit more. (With 500 Maltese runners taking part, I can just imagine machines grinding to a halt all over the country and national productivity going out the window!).

Your (non-running) wife starts making funny noises about painting the bedroom, tidying the garage, whatever. Your (non-running) hubby comes up with some mad scheme to host a surprise birthday party for his mother, and invite the whole extended family. Don't whack him over the head with something. Get creative.

Find any plausible or even implausible excuse under the sun why these things can't possibly happen.

For the next two weeks, you have to try and fly under the radar; invisible to anyone trying to give you something extra to do. Until March 1, there is no job too big or too small that cannot be run away from. And by now, you should all be good at running.

Now, don't come over all guilty on me, I won't have it.

Selfish isn't always a bad thing (although your friends and family might not think so). Some of you might even feel strange setting aside some time for yourself and your own self-improvement but it's the only way to pull off the kind of performance you really want on race day.

Anyway, if being selfish bothers you that much, tell yourself you'll go back to how you were the day after the race. Or maybe not.

Rule three: Spend maximum time with like-minded people.

I once read a study that claimed each of us is the average of the five people we spend most time with.

Like this; if you're trying to lose weight, hanging around sedentary fast-food junkies won't help. They are more likely to push you down to their level than you are to pull them up.

So, if you find yourself enjoying your new-found physical fitness, then stay around such people. These could be friends who are at your level, or mentors and role models who'll pull you up to their level. Hang around those who see you as you have become, and not as you used to be.

Rule four: Get in the Bubble.

This was my role before my wife's important races overseas. Airline tickets, foreign currency, foreign languages, hotels, the thousand things involved in travelling; all were my responsibility.

I even carried the baggage (we travel light). The only things Carol had to think about were: a) Follow me, b) The Race.

Nothing else was important.

There could be tsunamis, World War III, financial meltdown, whatever, none were allowed to impact on her mentally or physically in any way.

She remained calmly in the bubble right up until she stood on the startline when I would simply point down the road, give her a kiss and say, now run that way as fast as possible.

I know, you might not have someone who can do all those things for you. But if you really don't have to get involved in something before race day, then don't. Get in the bubble and let everything else just slide.

Always be careful and stay safe to best enjoy your running.

johnwalsh42195@yahoo.it