You don't seem lost at all, to be honest -- if you're interested in leaning out to 10%... you only have like 3-5 pounds of BF to lose, which isn't too much. If you're creating a daily calorie deficit of 500 a day, you'll get there in 8-10 weeks, which isn't long at all. I have to admit, your BMR seems a bit high given your stats. Which method did you use to calculate it?
I wouldn't try and shoot for more than 1lb of weight loss a week... otherwise you could easily compromise your performance and aerobic gains. I also would not skimp on the carbs either, given what you are training for. You sound like you're going to be above your aerobic/anaerobic threshold regularly. A 10k is definitely a V02 max race. A healthy serving of carbs post workout will promote glycogen recovery and optimal protein synthesis via insulin much better than fat will. Why do you have an aversion to fruit and fructose? a person your size with that training schedule could definitely benefit from 100-150g of carb on your active days. Possibly more. Assuming you don't have any prior metabolic issues... consider eating some white rice with your post workout meal. I also started avoiding nuts and dried fruit since they aren't particularly nutritious or filling, and are easy to over consume.
Long run fat loss has nothing to do with when/how frequently you eat during a single day -- this has been scientifically proven time in and time out. I wouldn't worry about it too much and do what feels comfortable as long as your average daily deficit is around 500cal.