A few of us from our box did a race the, Get Luck 7K and it was an amazing experience... their were over 6000 participants. and they whole organization at Team Ortho was so friendly and very well organized... and for someone who had never run a race before this was a very positive experience.
a friend and fellow CrossFitter who has done many races says she LOVEs the Galloway method I really want to look into this ... but what we did was interval running.. we ran HARD for 3min with 1min walk/jog to recover then back to the speedy 3min fast pace. and I gotta say it worked.. we got in at 47:08 6+min than our faster run! I gotta say, I LOVED IT! Growing stronger.. pushing my capacity and with such awesome people too!