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... but then I have a high quality tiny image, not a blown up high quality image that shows the detail I am trying to show
I think the problem is that you are also adjusting the "New size" in the same window. Be sure to leave this number at 500 - 800, and your image size should be very large indeed.
So, leave your "New Size" to about 500-800.
Adjust your "Image Quality" lower.
Press "Apply Changes" and see if the total file size is about 98k, or less.
If File size is still too big, keep lowering the number in "Image Quality" until it works.
When done, save the file, and all should be good.