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.
Tempo runs are an important part of any training program, especially if you're hoping to improve your race times. To get started with tempo runs, start your run with 5 to 10 minutes of easy running to warm up, then continue with 15 to 20 minutes of running about 10 seconds slower than your 10K pace.