I came across this interesting video on running form on the Crossfit Endurance website:
You need to be pretty fit to implement some of the changes they look at. If you reduce your vertical bounce and increase your stride distance, you will obviously be able to go much faster. But could your heart rate keep up with yourself?
Speaking of which, my conditioning has gone to shit. My legs are strong, but my poor cv fitness will be what holds me back at GOW this year.