All you have to do is copy the link and paste it here; bet to use that URL thing in the list of codes above. Here is how to do it for this thread.
1 copy the link (e.g., Control C)
2 click on the URL rectangle above [url][/url]
3 Paste the link that you copied inside the url boxes that show up http://www.trackandfieldnews.com/discussion/posting.php?mode=reply&f=1&t=51376