Still recovering?

Acutely aware that I need to run longer, I went out for "an hour" tonight. I struggled around 5.6 miles, but with a 0.2 mile break in the middle when I had to walk (needed the loo - same old story). Time excluding walk was 56 minutes, so not even 10 minute miles. And for all the time after the stop, I had calf cramps threatening, and had to stop and stretch a couple of times. It's a lovely evening, and I'm glad I went out, but boy that was a rubbish run.