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.
In this long run, you start at your normal run pace but you try to average your goal marathon pace for the last 30 to 60 minutes of the run. In most programs, I simply alternate the two types of long runs-one weekend, long, steady distance and the next, a fast finish long run.ow to Implement. While I recommend a two-hour long, steady run virtually year round for most runners, you should not start the fast finish long runs until 8-10 weeks before the marathon. Too many of these workouts and you will peak too soon and be flat by marathon day.