I have been Crossfitting for over a year now. I've dropped a net of around 35 lb., but in there is a significant lean mass gain (15-20 lb. at least) because I went from over 40% body fat to somehwere around 27% currently.
I've done paleo-style clean eating for much of the year and have put on muscle and gained strength nicely - I'm a 5'6" 180/185-ish lb. woman (135 lb. or so lean mass) who can now deadlift 255, front squat 190, etc.
I just ran my first road race - a 5k. It went well, but I was still annoyed to find my legs pooping out on uphill stretches. My overall time was a hair over 33 minutes, so I was averaging roughly 11 minute miles.
So, why has my strength stuff done decently, but my running stuff stayed mostly the same?
I'm curious: Is a body type that "easily" (with training and eating right) adds muscle mass also a body type that does not naturally earn parallel gains in running speed and endurance?