Jack Daniel's Pace Formula (Training + Race)

I came across this pace calculator when searching for Jack Daniel's treadmill formula. It's really neat... not only does it predict your finishing times (like yesterday's calculator), but it also tells you what times you should be shooting for in practice for different "effort levels" (aka easy, tempo, interval, etc.). All of it is based upon Daniel's VDOT charts (haha... ok, the first site that came up when I googled this to make sure I got the acronym right was Virginia Department of Transportation... it really stands for V-dot-O2).