The recovery run yesterday helped. My left calf was still a little tight this morning, but my knee and hip were much better today. I did 3 miles warm up and then started my 5 mile lactate threshold run. I ran slower than the last couple of attempts and slower than I would have liked but it ended up being a realistic pace (8 mph, 2% incline). I stopped and walked for a quarter mile and then I did another 2 miles. At least now I have a base that I can build on and a better idea of where I'm at right now.