W/out going into a long history, I'm 32 and have been running for two years. I'm still learning and trying to get decent. Right now, my PRs kind of suck: in 17:00 5k and about an hour and change for 10 miler.
I usually race @ 155-157 (heavy, I know, I'm 5' 10"); This go around, I wanted to lighten up down to 152 or so by early December. I track my intake pretty intensely.
After last macrocycle, I took the usual month of recovery & easy base, and allowed myself to get up to 165. Not a big deal.
SO, past 8 weeks, I've tried to maintain a modest caloric deficit (100-300 per day) and moved my strength training to 3x per week. My focus on strength during the pre-comp phase tends to be on intense muscle endurance (a lot of exercises done to failure) and core development.
A routine looks as such. Done as individual sets of 3, not circuit:
1) Chin-Ups: x12-15 (or failure)
2) Ax Chop w/ 35lb weightx20
3) One leg push up atop Swiss ball: 25-35
4) Bench: 12-15 (or failure)@135lb.
5) One Leg Squats (body weight): x15
6) Upright Crunches: x40
7) Dips: x15
8) Lunges: x20 w/ 2x20lbs.
9) Arm Pumps: x20 w/ 2x40lbs.
10) Single Leg Bridge Extensions: x20 per leg
Past two weeks, as I've upped the mileage, I've rested at 161-161.5, even though I'm maintaining the same caloric deficit (though eating more w/ upper mileage).
So, here's the conundrum: went to the sports nutrionist today and got a bod pod; very reliable at measuring body fat. At 161.5, my body fat is 5.1%, lowest it's ever been by a long shot. She said, terriffic percentage, but DO NOT go lower. She also said dropping weight will be tough w/out cannibalizing muscle and screwing up performance (and possibly general health).
So, my question: is it a safe assumption this weight is muscle mass (clothes fit pretty much the same as when I was @ 155)? If so, do you think I should keep the lbs as is, or should I look to alter the strength routine some and lose some mass? If so, what would you suggest?
Next week, I'm scheduled to integrate less weight training and more plyometric/med ball stuff, so not sure if that will ease off on the muscle mass issue. Also will have my first low key 5k of the training cycle and see if the added muscle's gonna screw me.
At the end of the day, I care about running performance, not bench pressing my car. Any thoughts or suggestions mucho appreciated.