Apply the 10% rule.
Have a read of this: http://www.runnersworld.com/article/0,7120,s6-238-267--1051-0,00.html
What are you hoping to achieve with your running/exercise?
For your races, are you aiming to finish, or going for a particular time?
What makes you think you're going wrong?!
What's your waist measurement? (often a better indication than just weight or BMI)
If you're exercising to lose weight or for general fitness, then a good mix of activities is beneficial. If you want to improve as a runner, then you probably need to add another running session to your week. That's not to say that you need to cut back elsewhere (general fitness will confer benefit to running fitness), but if running if your focus then you need to run A good training plan will give you ideas on duration/intensity/types of sessions so it's a case of finding something you can work with and sticking to it as best you can.
As far as weight is concerned, the best bit of advice (in the first instance) is to keep a food diary. They are incredibly useful in learning about your own eating behaviours. Most people aren't aware of exactly what they eat in a day, and it's often little bits here and there that add up and sabotage weight-loss. Write down everything - food and drink - and preferably immediately after you've had it. Less chance that way of forgetting!
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