Notes
Legs (quads) much better yesterday and today. Able to walk down the metal stairs in bike shoes carrying the bike over the head without falling down the stairs is a good sign.
During the run quads are telling me they are still busy fixing themselves. Other than that, the legs feel much like the same legs from two weeks ago. Had some walk breaks and also took it down to 4:30 very briefly which increases soreness but the legs don't feel like they are going to fall off. I think the recovery is better than in 2 previous marathons. 4km was plenty I think. It looks like the Higdon Week 0 is almost exactly what I would do naturally.
Did some very light leg ext (15 lb/leg) just to test out the state of the quads.