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Two things to note when trying to optimize Bit Torrent performance.
First, limit your upload bandwidth. You've already done this but I just thought I'd mention it for completeness. Obviously, you need to tweak it by figuring out what up-stream speed works best for your connection. So, don't be afraid to experiment.
Also, remember that it takes the system a while to get settled so don't judge performance by how fast you download in the first five minutes...
Secondly, it really helps if you allow people to connect to your machine. It sounds like you're using a firewall/NAT-in-a-box router and, in that case, you'll want to forward ports 6881 to 6999 to the computer running the bit torrent client.
In theory, this shouldn't make much of a difference because very few people use a firewall and, thus, you should be able to connect to them if they can't connect to you. However, in practice, it seems to make a huge difference. Perhaps more people are using firewalls than I realize? I used to get pitiful performance from bit torrent, even with the up-stream bandwidth limited, until I forwarded these ports to my client machine. Now, I typcially get download speeds of 100 kB/s (this was an enormous imrovement to what it used to be, 20 kB/s maybe?).
I hope this helps...
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