Two weeks after the marathon, recovery now looks complete from a running standpoint: the legs felt normal, sleep and restedness were strong, and 12.9 km was handled comfortably without residual marathon soreness.
The 1:21 run at 6:22/km provided a solid endurance stimulus, although the variable pacing and rising heart rate make it unsuitable as a controlled fitness benchmark. The 197 bpm maximum should also be treated cautiously rather than used to redefine training zones from this session alone.
The only issue to carry forward is the mild pelvic discomfort. It did not progress during the run, but hip and pelvic strength and mobility should become part of the next block rather than waiting for it to become limiting.
Takeaway. The post-marathon recovery phase is finished. Begin the new development block with a short baseline-preparation session, then establish repeatable performance benchmarks before structured threshold and aerobic-speed training starts.
Next step. Baseline preparation run. Easy aerobic running followed by a few relaxed strides to reintroduce controlled speed without creating significant fatigue before baseline testing.