This is the predicament I'm in currently. I had goals for several distances pre hip flexor explosion, but now am left picking up the pieces of these unachieved goals and have no idea as to what my legs and mind are capable of anymore.
The past few weeks I've been diligent to log no more than 10% increases in mileage and gently incorporate some "pushing the pace" segments into my runs while hitting 30 mile weeks. I'm scared to death of pushing too much too soon and getting injured.
For "goal" race times I could just pick an arbitrary number, or I could be more scientific. I just registered for 8th annual run to remember to see where I'm at physically after 4 weeks of somewhat solid training.
After the 5k I will plug my time into the McMillan calculator to see what my "predicted" times would be for other distances and go from there. I also plan on hiring a super awesome running coach to help me focus and reach my potential as a recreational runner.
How do you decide your time goals? How about after a lengthy injury?