Preface: I understand that lifting weights will improve my SMV and lead to increased testosterone levels. I've seen the positive affects that muscle building has for attracting women and building power.

As a competitive distance runner, it's necessary that I stay lean. Extra muscle mass will slow me down and reduce my race times.

I'm thinking about moving down to running shorter distances and building some upper body muscle but there will be a limit on what I want to put on.

Most trp advice seems to be on routines/exercises that promote large muscle volume.

Questions: Does anybody have any recommended exercises/routines/training plans for becoming a more athletic-muscular build?

Does anyone have experiences with this sort of situation?