The marathon plan is for Nov. 10 in Richmond VA.
I think you are right Bri3626: for simplefit and crossfit type workouts, for all but the shortest sprints optimal performance in any one workout will come from knowing how to pace yourself, but going all-out probably has better training benefits. On the other hand, one does have to be careful about overtraining, injuries, or just burning out. Injuries and over-training are probably more of a danger with Crossfit than with the very short and structured Simplefit program.
I can't really provide a very systematic assessment of the impact of Simplefit on my marathon training or running more generally. This marathon idea was relatively recent, so it just comes within the context of already having been doing Simplefit for a little more than a year. Simplefit has helped with my core and upper-body strength, both of which are important for strong running technique. But, especially at the longer distances, and for middle-of-the-pack runners, I'm not sure that that much upper-body strength is that critical for running. More generally, I can feel the effects of the workouts on each other: a hard run slows down my Simplefit performance. A hard Simplefit session slows down a running session. At the end of the day, though, I think the two efforts are highly complementary. Metabolic conditioning is critical for bringing the Simplefit times down and Simplefit's strong upper-body elements will improve my running in ways that simple running workouts alone cannot achieve.
I have read some of the stories about Crossfit gods whose ability to flip a heavy tire and do handstand push-ups translates somehow into respectable marathon performances. But, I have to think that for most people trying to jump from Crossfit workouts directly to a full-on marathon is a probably a prescription for some serious suffering and injury. There is a community of crossfit endurance athletes who mix regular cossfit and endurance workouts.
This week: Still plodding along waiting for the heat and humidity to break.
L6D1 - 19. Still on the plateau
L6D2 - 6:05. Some improvement here, though still a little shy of my PR at 5:53.
L6D3 - 10:40. Blechhh. Seriously slowed down. (PR 9:10)
L6D3 was something of a demonstration of the principles discussed above. I pushed a little bigger opening sets, but then paid for it in time. Hopefully the training effects will pay off later on. Chin-ups/Pull-ups alternated at 11-5-5-4-4-3. Push-ups at 26-16-12-10. Squats 32-32.