I've worked in China before, so I understand your situation. Did you run with a club before you went to China? If so, could you get the club coaches to help you?
It sounds from what you say, that you know enough to develop an Excel-based schedule yourself, but just really need someone to hold you to account so that you keep to the schedule. How about trying to buddy up with someone you used to run with back home? You could either follow the same training schedule or each have your own, but keep each other on track through email feedback & comments/encouragement.
When I started running, I had problems with my breathing. No matter what I did, it felt like I wasn't getting enough oxygen - I felt like I was suffocating. And listening to my breathing made it worse. Yoga or breathing exercises didn't help - anything where I had to concentrate on my breathing made it worse not better. I have exercise induced asthma.
I found that using an mp3 player to listen to music was a great help - I couldn't hear how awful my breathing sounded, the music distracted me, and I made sure I chose slower music, which helped me not to run too fast for my level of fitness.