Have gotten kind of serious with running

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And anyone have a regiment they prefer, it's probably not wise to do 4 to 7 miles, 5 days in a row, which is what I've been doing. Really looking for advice/regiment to maintain my desire and at the same time not wear myself out.

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i'd take a break in there. just one, but a rest day is a good thing. as far as regiment, are you training for anything, or just enjoying running? if you're just enjoying running, stick with what you want to do. if you want to race a 10k or a marathon, get on a plan for that.

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But luckily I have lost 10 pounds still. I'm around 185 and about 6'. Have I plateaued with weight loss without changing diet?

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probably. i started doing whole 30 with my wife this month and went from 185ish to 175ish with the exact same amount of exercise i was doing before hand. you might also look at the alcohol thread, if that's of any interest to you.

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it's probably not wise to do 4 to 7 miles, 5 days in a row, which is what I've been doing

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All depends on your level of fitness. If 4 miles doesn't leave your legs feeling tired the next day, then you can just consider that your base fitness level and it's really not that taxing on you if you take it easy. If you constantly feel tired in your legs, then it's probably worth a rest day.

And it's not just the miles, it's the intensity. I can run an easy 10 miles and not really feel too bad the next day. But I ran 5 miles yesterday with 20 minutes in the middle being an up tempo "5k race pace". I'm not sore, but the legs are tired today. One of the things I like about triathlon....It's a swim day so I can still be active even though my legs are a bit tired.

In terms of doing the CCC, I wouldn't even flinch about your ability to do that. Stay on your same schedule. Just make every other run shorter and/or super easy paced so that it's active recovery for the previous day. For a 10k, I'd probably keep all my runs in the 3-5 mile range except once a week do a long run. At the fitness level you are already at, I think you can make that long run 8-10 miles before the race. Add 10% a week to your total miles. Probably not the best way to truly be fast for a 10k, but as a first timer, a 10 mile run about a week and a half before the race would be a huge confidence thing for me. 6.2 will not be scary at all.

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If you went from not being a runner, to casually going out and running basically a 49minute 10k, then you have a good cardio base. How old are you? 

Look into training programs using heart-rate and Jack Daniels zones, and mix in fun outdoors activities, biking, and swimming to break it up. Add in some strength training. 

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I'm 30, I'll look into the jack Daniels thing. The outdoors stuff does sound appealing.

rest days are as important as actual running.
Depending on your goal 3-4 runs days is plenty, vary your run distance..
Day 1 5 miles easy
Day 2 rest/cross train/weights no leg work
Day 3 3 miles doing 5x3 or 4 minute intervals
Day 4 Rest/cross train, etc
Day 5 8-10 miles at a slow pace to build endurance.
No shame in walking on the "long run" day if needed.

I think a rest day midweek will do you some good. For your long runs on Saturday you can look at the Varsity Sports calendar to see where they are running that morning. If you can run 7 miles, then the CCC 10k would not be a big deal, other than it being a organized race. Top 500 males and females get a free poster. (I think thats the amount). If you find out you enjoy racing and want to try a half then a marathon I would find a plan like others have mentioned. I like Advanced Marathoning by Pfitzinger and I follow the 18/55 plan. 18 weeks with a peak of 55 miles in a week.

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You want to take it easy on your legs on off days you can lift, swim, row, work on core, just go easy on legs, if you want to do leg work with weights do it on the days you run. 

...on the intervals, run your normal pace or a slight bit slower, then do 2/3/4 minutes at a challenging pace, then rest at your normal pace, for 2-4 minutes, rinse repeat 5 times. 

Basically change up your routine, running 6 miles same pace every day will not challenge your body to get faster, stronger and build endurance. You can surely find a training plan that gives you a better explanation and structure than I can.

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Thanks high pockets. The intervals really makes sense as now my runs are pretty stable with either 3 or 6 miles. Just kind of maintain a steady pace.

And thanks others for pointing me in a good direction. Took a rest day Wednesday and might even take another today. Hate to say it but my left knee has been getting a little sore on last two outings.

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Hate to say it but my left knee has been getting a little sore on last two outings.

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rest day is as important as any other training day. i ran a half marathon on Tuesday and would have been dead if i had tried to keep up normal mileage Wednesday and Thursday. felt really fresh since then.

i elliptical a shite ton to keep my mileage a week up and take it easy on my legs. don't care if that makes me gay. it's decent cardio that gives the legs a rest.