This is just a mess man
I've never understood the concept of leaning down before you bulk up. If you are in relatively good shape at a reasonable weight and bf, why go down and then up? And down to 10%! Holy Shneikies.
Anyways, that's just my opinion.
Your caloric level is to low to maintain that weight and workout. For craps sake, you're running 20+ miles per week. That is no way to maintain muscle mass. You're catabolizing your body. You have nothing there for your weight workout--trust me. You are going backwards.
My belief here is you are trying to accomplish too much, too soon. Slow down and take a look.
First, how can you run 4-5 miles a day on 100g carbs. What do you think your body is using for fuel?
Second, you're trying to lose fat and keep muscle yet your caloric intake is such that your body is going to hold onto every ounce of fat it can. According to your own #'s-you are running at a 1000 cal. deficit per day.
And that's just off of maint. Now factor in your running and lifting.
Here's what I'd do.
Take you cals to 3000. Do this with carbs and fat. Invest immediately in fish oil caps and some good grain carbs.
Keep your carb and oil intake limited to early in the day and shortly after workout. If you want to run that much, after your workout would be a great time to carb load. 50g right after. Simple, easily digested. Then 50 1 hour later mixed with some good whole food protein.
Stop runnibg on lifting days. It's just hurting your cause. I know what you're thinking here, but trust me, you'll feel and see the difference shortly if you are able to put more effort into your lifting as opposed to splitting the energy up with the cardio.
One day a week must be completely away from gym.
Start drinking water. ALOT of water. Minimum of 6 qts a day--minimum.
Sleep. Get your rest. ZMA would be a quality addition to your supps.
Tweak your program slightly to higher weights/less reps. Shorten your rest period to 60-90 secs between sets. 40-50 minutes is plenty of weight time.
Make at least one day a week interval type cardio. Forget the 5 mile runs. Go short. Go intense. Go for bursts. It may surprise you to know you could do more for your goals with a 25 minute TOTAL cardio workout than you can from 5 miles. This includes a 3-5 min warmup and cool down.
This is where I would start