Nine days after the marathon, the strongest signal is the return of normal running legs: they felt fresh throughout the session, with no residual quad discomfort reported.
The 6.4 km run was completed in 39:37 at 6:13/km. The middle kilometers progressed naturally from 6:11 to 5:56/km, making this more of a moderate aerobic run than a purely easy recovery session.
Heart rate rose substantially later in the run despite slower pace, so this session should not be used yet as a fitness benchmark. Muscular recovery looks very good, but the post-marathon transition should be completed before structured intensity begins.
Takeaway. Complete the post-marathon transition with easy aerobic running this week. If the legs remain fresh and no delayed fatigue appears, recovery can end and the next training phase can begin with baseline testing before a dedicated development block.
Next step. Easy aerobic run. Run comfortably without deliberately pushing the pace. The goal is to confirm that fresh legs persist after today's stronger aerobic effort.