One thing you must remember – when you are on course

I have no doubt that at some stage

you are going to have to dig deep and it will hurt.

But just remember, I used to tell myself - if I am hurting

the person next to me is probably hurting twice as much as I am.

The main thing is you are running as part of a family.

As cheesy as it sounds, every run I have done for Macmillan

I have been so proud of the support not only from the crowd

but, the runners as well.

You are going to see a lot of people in the green vest

Give them a little tap as you go past.

Believe it or not, it is so nice to have someone saying

'come on Macmillan, keep going'

And put your name on your vest because of the crowd

it makes a massive difference when you are running

and you are hurting and you hear somebody shout

'go on Iwan'.

You hear your name and it gives you an extra ten percent of energy.

So look out for your fellow Macmillan runners

give them a little pat on the back as you go past

or just a bit of banter with them

because it is nice to be part of a team

and Macmillan is the best team I could ever run for