Long-term treatment with pantoprazole may also make it harder for your body to absorb vitamin B-12, resulting in a deficiency of this vitamin. Talk with your doctor if you need long-term pantoprazole treatment and you have concerns about vitamin B-12 deficiency.ymptoms of a vitamin B-12 deficiency may develop slowly and include pale skin, weakness, tired feeling, shortness of breath, and a fast heart rate. Talk with your doctor if you need long-term pantoprazole treatment and you have concerns about vitamin B-12 deficiency.
Sustained Tempo Runs. This workout includes one block of running at tempo pace. That might be 20 minutes or 3 miles but thereâs no break or recovery in the middle of the effort. A simple example is a workout like this: 7 miles with miles 3-5 at tempo pace. Here you have a 7-mile run with the middle 3 miles at tempo. Sustained tempo runs should be capped at roughly 40 minutes â any longer and the effort becomes too difficult, bordering on a race effort.
Fast intervals. This is the pace you should run for most of your fast workouts (as opposed to your on-pace workouts). It's a shade slower than the near-sprint, about 10 seconds per mile faster than 5K pace, 20 seconds per mile faster than 10K.he race pace you are running is not your target pace for your next race; it should be the pace you think reflects your current level of fitness and your present ability to run the race distance. Over time, this pace should gradually become faster as your workouts improve.