The upload speed you report is unusually high, but if you have a FiOS (fiberoptic broadband), then would be common to have such speeds.
I can only give you some very generalized settings because I know nothing about your computer, or the software versions your using, so basically, you want your max upload to be set at about 80% of your tested speed. For yours, that is about 570kB/s.
If your going to use LTseed (long term seed), then you have to limit that as well. I'd suggest limiting LTseed to about 70kB/s and your global max upload to 500kB/s.
This will free up some bandwidth for negotiating with peers, and will help your download speeds improve.
However, keep in mind that your download speed is dependent on the peers you connect to, and their ability to upload. Some internet connections can only upload at 10kB/s, and to make matters even worse, they often run several torrents. This harms everyone in the swarm, including themselves, but the best I can do is educate them one at a time, so this problem isn't going to go away anytime soon lol
If you want to run a torrent to test your setting, I recommend you go to "openoffice.org" and look for their p2p downloads and get one of their torrents. I'd imagine it would download close to 1000kB/s with your connection.
Also, its a great and FREE product, and everyone should use it to help fight the over priced products like Microsoft office.
However, you don't even have to let the torrent finish, if you don't want the program.
If your speed is much less then 400-500kB/s on the openoffice torrent, then you probably have a problem.