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.
You'll be even happier if you make tempo running a part of your weekly training regimen, and get results that make you feel like a Kenyan--if not quite as fast. UP TEMPO. A classic tempo or lactate-threshold run is a sustained, comfortably hard effort for two to four miles.The workouts below are geared toward experience levels and race goals. GOAL: Get Started Coach Gale Bernhardt uses this four-week progression for tempo-newbies. Do a 10- to 15-minute warmup and cooldown.OAL: 5-K to 10-K Run three easy miles, followed by two repeats of two miles at 10-K pace or one mile at 5-K pace. Recover with one mile easy between repeats. Do a two-mile easy cooldown for a total of eight or 10 miles. GOAL: Half to Full Marathon Do this challenging long run once or twice during your training.