Recovery is different to Download mode.
To flash with Odin you need to enter Download mode not Recovery. You can get to Download mode by holding Volume down + Home + Power (instead of Volume up + Home + Power)
But! You might not need to do that.
As you can get into Recovery, you should (might) have a Wipe Data/Factory reset option. Try that before trying Odin. It probably won't make a lot of difference if you've been deleting things from phone storage, but try it anyway.
You will loose everything on the phone, but the same is true if you were to flash a new firmware with Odin.
EDITED: 6 Feb 2013 20:53 by MATT