Ok so you want to go from a 8 minute mile pace to a 6 minute to be aces. K. Unfortunately size might be an issue at this present point in time unles you feel that currently you are getting stronger and not just bigger. I know this is A, B,Cs, but the heavier you are, the harder pull-ups, crunches and running are to achieve your goals. But if you get yourself into the shape that reflects in “your goals” you won’t need to focus on the scale. If others disagree, chime in.
K, you’re weightlifting will benefit you because I’m all about the essentials, strength and power. Rucking and load bearing will be easier . But now it’s time to run, cycle, add in some non impact cardio like running in a pool and lift less. Now I’ll ask, have you ever tried intervals or slamming in some circuits? I wouldn’t cut back calories if you plan on getting some cardiac conditioning. Going balls to the wall to prepare for this requires eating what I call “the rainbow of foods” and getting an ass ton of sleep.
I’ll stop there and see what other feedback you get because I’m always learning new things that work for others and see what gear your mindset is in.