rocio Most plans have pull back weeks. I would definitely take advantage of it next weekend.
PRmamiDEdos You can Google for stretches for "Soleus". The one I do is this one:
http://www.exrx.net/Stretches/Soleus/Wall.html
The bend in the rear leg (the one you are trying to stretch) is the key. It's almost a mini-squat/sit movement. And BTW, the site this is on is great for undertsandin muscles, strengthening exercises and stretches.
I ran in the "rich town" today, which means several things--nice quiet roads (which are well cleared of snow in winter), mostly tasteful Christmas decorations, hills and distance. I run there when I am doing over 15 miles, generally. Today I did 16. It went reasonably well, and I finished with generally the usual aches and pains. A little pain in the foot--although not sure why.
So I'm pleased--longest run in 4 months. Next week I'll step back,but I am throwing in a tempo run and "baby" speedwork. But the main goal is injury-free endurance.
Maura