I did my first track workout of the year last night. It was really sort of a half-workout, in which I went over to the track at Soka and did 4x200 with 200 recovery. My goal was to be between 35 and 38 sec per rep, and to not be hurt afterwards.
My times were as follows:
total is 800m at 2:24.5, or 4:49 mile pace. It's a good start.
I iced my right Achilles aftewards and seem to be no worse for wear. The plan for next week is to do 8x200 at the same speed.