Atmega 8L at 4Mhz and Arduino 011

Can some one help me get Arduino 011 going to write sketches to my Atmega 8L running at 4 Mhz and no external clock. I have looked at this site http://www.cs.colorado.edu/~buechley/e-textile_kit/e-textile_kit_tech.html but it seems to be for an older Arduino. I am pretty sure I have burned the right software to the chip (well I hope I have). I have also looked here http://www.arduino.cc/playground/Learning/Atmega83-3V but it is a bit confusing and I want to run my Arudino at 4Mhz not 8Mhz.

Any help at would be most appreciated.