@TNE Thank you, I have started to readjust my goals after the races this week and your thread. I believe 10:30 is not impossible but it would be very tough and I would need a perfect race and perfect training leading up to that. Sub 5 and sub 11 are definitely going to happen barring injury or something bad. This week I ran an 11:03 3200m closing very fast. (80 80 87 88 88 84 82 71) Optimized that is a 10:43.57 but I'm not really so sure I could get 10:43 in that race. I think low 10:50's was possible had I pushed on the 3-6 laps more and not been able to close that fast.
No big workouts or big anything this week. We had a very hard one on Tuesday but I had to step off about halfway through because I have had lingering pain in my knee tendon on runs faster than 6:00/mile.
Looking into the future right now I'm not really thinking about any very specific goals. Obviously with how the race went yesterday sub 11 is not the best end of season goal anymore. I think I will try to go for 10:40 or maybe below that if I get some really good training in. For the 1600m it also depends how I do on the race on Thursday. I believe I can go sub 5 at that meet and from there, I think I could run 4:50 or below that by the end of the season.