Tuesday

1. Warm-up, including a 1 minute run
2. Clean and Jerk for time, 5 x 5, 50k
3. Sampson stretches (2 each side x :10) and planks (5 x :40 on/:20 off)
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Felt the Soleus for the rest of the day after 1:00 of running. Reading a lot on the boards and the injury sounds like a Soleus strain - literally a tear in the Soleus muscle (relevant symptoms, beyond the location of the injury, include the fact that the pain is a show stopper - anyone who talks about "running-through" the injury, or about how it felt better as the run progressed, or about how it hurts more to walk than run, does not have what I have).
Anecdotcal and clinical evidence suggests that 10-14 days-off from running is the best bet.
http://forum.fellrunner.org.uk/showthread.php?p=130244
http://www.pubmedcentral.nih.gov/articlerender.fcgi?artid=2697334
Another strategy - given that runners regularly report that they feel no pain, complete a run, feel fine, go out for a second run a day later and have a recurrence of pain - would be to avoid running entirely until Day Zero and figure that my general fitness will carry me through any task, especially if I take the running nice and easy.