I think malmo is using alittle sarcasm, don't mind him. I would drop the swimming and biking, your doing good mileage (looks like 60) for the week, you don't really need cross training right now. Your training week should consist of two workouts and a long run per week. I have a couple suggestions for weekly training:
M - easy run
T - Medium hard run, maybe fartlek (6-8 x 3 min hard with 90 sec jog rest @ 10k pace or a pace that is medium hard, experiment with the pace a few times, you will find the right one, if you haven't recovered in 90 sec than you ran the hard part too fast
W - easy run
T - Hills, find a hill that takes you about 90 sec to run up at a good pace, jog down for recovery, start with 4 than add 1 each week till you get to 8
F - easy run
S - easy run or you could swim or bike
S - Long run, your long run right now is too far (16.5 miles), 10-12 is far enough or 90 min max, the pace should how you feel, if feel good put the hammer down but don't go too hard so that you can't finish the run, it is not a race, if not feeling great go slow, remember doing this run hard every week will do more harm than good
Even though malmo is a bit sarcastic he has some good advice, do a search on the board for his name and try to find the good advice he gives, learn to listen to your body and not worry so much about pace, remember your easy runs should be recovery runs, I would say with your race times no faster than 8 mins/mile.
I hope this helps.