OOOh, Dave, you really need to get your shiet together
. PS is more than half the jurney to a good pic, you HAVE to learn it.
May I recomend Ron Wodaskies "Zone System" book for an excellent start.
Yes, you need Special High Intensity Training unforch, theres no way round it, itll be a loooong painfull experience.
You get excellent results without PS I must say, but you need PS to go the next level.
Now Im thinking the steps I emailed you based on Gregs suggestion (star rounding) are going to be gobbledegook, but you really need to get started sooner or later, its enevitable.