Wow, that soleus stretch
Wow, that soleus stretch might be exactly what I need. I been having trouble with my right foot, the line between the bones of my pinkie toe and the next hurts, and also my calf muscle has been unnecessarily tight. I just tried stretch on my left foot, and no big deal, then I did my right, and WOW THAT HURT! (Don't worry, I didn't hurt myself, it was the good kind of hurt, like when your really stretching something.) I'll make sure to do that one a lot more from now on.
With regards to not pushing it when you are injured or might be injured, its important to remember that you not only need to go easier, but you need to change something, or it'll just happen again. Thats why we took our shoes of, so we'd know when we needed to adjust our form, LISTEN TO YOUR BODY! Unless the injury is simply from over-running (like the calf pain I had after running 70 miles in 4 days, which in fact led me to quit running in shoes all together, but thats another story) the source of the injury is almost definitly a form issue. If Ken Bob has been running for 10 years and is still improving his form, then those of us who have been running for only a year or less should not assume our form is good enough. (I'll be the first to admit that I fall into telling myself that sometimes.) So in addition to Nates advice to find mileage/pace that causes minimal discomfort, I would add that you need to find a running form that causes minimal discomfort. In this way injuries can be our greatest teachers, because if you don't fix your form, you can't run.