I just read over your last post. I didn't pay attention to the name of the thread. My first impression was that it's a cutting diet. Even with the other stuff added in. Have you thought about going to FitDay.com? I've been keeping track of things the past few weeks there. Enter your food and quantity. It will give you a caloric value and macro nutrient breakdown. I don't know if you're even getting in 2500 calories. The two shakes are fine, but get more protein from whole foods. You will be surprised when you go to the site and see how little you're actually taking in. My lunch today was about as much as everything you listed.

Here is an example...my lunch today. And I'm only getting 4 meals a day. It should be 5-6.
2 cans tuna
1/2 cup cottage cheese
1 cup whole wheat pasta
1/4 cup spinach
2 slices multi grain bread
1/2 chicken breast
2 cups 2% milk

Granted, I was hungry. But I only hit 3300 calories on the day. With a macro nutrient breakdown of 50/30/20. (pro/car/fat) And you're probably burning more calories than me because of the cardio that you're doing.

I don't think the distance of the run has so much to do with it as the time. Back in the day I was doing my 5k runs in under 20 minutes. Just try to keep the runs between 20-30 minutes.