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About Ashley Sutz

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So far Ashley Sutz has created 40 blog entries.

Win a Trip to meet Dirk Nowitzki in Dallas!

Do you have what it takes to challenge NBA All-Star Dirk Nowitzki? Film your top basketball move for a chance to win a trip to Dallas to meet Dirk in person!

The coolest shots with the most votes will go through to the next round of “Shoot It Like Dirk“. Upload a video of your best shot to see if you qualify.

Get creative and hurry! Entries must be received by February 5th, 2017.

Enter to win at www.shoot-it-like-dirk.com

4 Essential Items for Hitting the Slopes

Pack these 4 Bauerfeind items for an injury-free ski season:



1- WeightFlex® Core, 2- Toe Bank, 3- Heel Cup, 4- Thermoregulating top cover

Bauerfeind Sports Insoles: Ski/Skate $69.99

If you find yourself with sore, tired feet and legs at the end of a long day of mountain runs, these are for you!

For better comfort, more control and less fatigue, try our Sports Insoles for Ski and Skate. The WeightFlex® technology orthotic core supports the foot arches while giving you the flexibility you need to move freely. A large toe bank stretches the small toes for better contact between the feet and shoes while a deep heel cup supports the back of the foot during side-to-side movements, making banking through the snow easier and more comfortable. Lined with a thermo-regulating cover, these insoles insulate your foot to ensure warm, dry feet all day long!


knee support

1- Stays in place, 2- Maximum freedom of movement, 3- Light and breathable, 4- Faster muscle control 5- Optimized knee movement, 6- Durable and washable


Bauerfeind Sports Knee Support $84.99

Winter sports like skiing and snowboarding can put a lot of pressure on your joints, especially your knees.

The Bauerfiend Sports Knee Support combines 360 degrees of medical-grade compression with the comfort of a knitted brace to provide better circulation, stability and control. The Sports Knee Support’s sleek design is low in profile and features gripping zones to keep it in place, so you can wear it underneath your winter layers without worry.

After a day on the slopes, this support is machine washable.





thigh sleeve

1- Secure fit silicone band reduces migration, 2- Powerful compression reduces risk of pulls and tears, 3- Breathable, moisture-wicking material for comfort, 4- Graduated compression increases circulation, 5- Comes in pairs

Bauerfeind Sports Upper Leg Compression Sleeves $49.99

The thighs work overtime when we’re bending our legs all day long, and at the end of the day we can feel so sore! These Bauerfeind Sports Compression Sleeves come in pairs and can be worn throughout your day on the slopes to reduce inflammation and fatigue.

Powerful compression (20-30mmHg) for the upper leg gives the thigh muscles the increased circulation needed to repair tiny tears caused by exercise and overuse. This increased circulation warms the muscle belly to reduce the risk of injury while the moisture-wicking microfiber material keeping the skin comfortably cool.

All of Bauerfeind’s Sports Compression Sleeves are machine washable and sold in pairs!



ManuTrain_SkiBauerfeind ManuTrain Wrist Support $121

It’s not just our legs and feet that get a workout while skiing, for some people the arms and wrists can take a beating. If you experience pain or instability while doing winter sports, consider the Bauerfeind ManuTrain wrist support.

For greater stability and reduced joint pain in your wrist, go for Bauerfeind’s ManuTrain wrist support. This support offers 360 degrees of medical-grade compression, increasing circulation, reducing swelling and promoting faster healing to the wrist. Its breathable and moisture-wicking material reduces sweat, and the brace can be machine washed.

ManuTrain comes with a removable rigid stay, adding additional support when needed.

VIDEO: EpiTrain Elbow Support for Jiu Jitsu

Bauerfeind Epitrain Brace Review for BJJ
“Here are my thoughts on the Epitrain elbow brace from Bauerfeind. A really solid compression brace. Check it out, you won’t be disappointed.”


About the Author:
Dr. Eugene Tsozik, PT has been training in Brazilian Jiu-Jitsu since 2008. He is a brown belt under head coach Nick “Chewy” Albin at Derby City Martial Arts in Louisville, KY.

Tsozik has a Doctorate in Physical Therapy and has been practicing since 2009, specializing in treatment of orthopaedic and sport-specific injuries and conditions. Having dealt with a number of injuries of his own, Tsozik is always looking for new recovery techniques while training.

“I have an interest in training, improving my physical and mental well-being through jiu-jitsu, injury prevention, and love all things grappling, strength training, and MMA.” – Dr. Tsozik, PT


To learn more and hear the Jiu Jitsu Therapist podcast, visit: www.jiujitsutherapist.com


#BraceForTheRace: Dan Lyne Race & Recovery

45th Annual Portland Marathon Race Recap

After 16 weeks of training, race day has finally arrived! I started the 45th Portland Marathon in darkness with fresh legs, injury free and ready to go on race morning. In this final post, I’ll recap the race, my run and the important recovery in the days after the race. If you need to catch up, be sure to read my previous blog posts detailing my preparation here.

At 7 am, after the National Anthem was sung by all starters, a mix of nervous and anxious energy in the darkness, the race was finally started in cool (low 50s) and wet conditions. The course initially winds through downtown Portland, OR, then takes runners through the city’s industrial areas, over the St. John’s bridge and the Willamette River, back through numerous Northeast Portland neighborhoods, past many cheering supporters, local musicians and finishes in downtown.

Unlike the 2015 marathon which enjoyed low 70s and sunny skies, this year the weather conditions started fair and actually got worse during the course of the race as temperatures dropped slightly with increasing rain and wind. The good news was that none of this stopped 4,539 runners from completing their 26.2 mile journey. Also, the Portland Marathon Half was completed at the same time as the marathon by 2,359 participants.

Middleagemarathoner-PDX-Marathon-BridgeMatthew Palilla of Bend, OR won the race 2:36:25. That works out to be 5:58/mile pace. Although not close to elite, it’s a good time. The winning woman, Kate Landau, of Tacoma, WA was not far behind the leading men. She finished in a very respectable 2:38:45.

My goal, as I trained all Summer, was to finish near or below 3:00. Unfortunately, as discussed in previous posts, I didn’t complete the last few tempo and long runs scheduled for mid-September. This impacted my ability to finish strong, however, I still completed the race in 3:11:34. Which was good for 4th place in the Male 50-54 age group.  The 2018 Boston Qualifier for my age is 3:30, so for the 5th time in as many years, I’ve finished a marathon in well under the Boston standard. I attribute my success to my unique training formula that helps me remain injury free.

My strategy was to start at a comfortable (7:15/mile) pace. After about 3 miles, I felt strong and the pace actually felt slow, so I decided to slightly increase the pace through the 10k.  As I approached the 10 mile point, I refueled with my UCAN (starchy energy drink), water and a gel. This gave me a boost as I comfortably went through the half marathon in 1:32. Although there’s not many spectators on the back part of the course, there’s always a few local musicians or DJs entertaining and motivating runners.  On this rainy day, they were all under canopies.

The rain and wind picked up during miles 13 – 17. The last portion of this segment includes a nearly 250 ft climb up the St Johns Bridge. This bridge is a “killer” for most runners. As you can see in the photo above, I’m very happy to have pushed through the bridge and be able to head downhill. Although my pace slightly declined through bridge and into Portland’s Northeast neighborhoods, my legs really started to feel the burn and the effects of the long run. In 2015, the 3:10 pacers passed me on this bridge. This year, I held them off until mile 23. I had to consume a couple of gels to help me get me through the last 10k, but I triumphantly finished in 3:11:34, about 1 minute faster than my 2015 time.


stopwatch-153398_960_720Official split times for my race:

5km: 22:21 – Pace 7:12

10km: 43:42 – Pace 7:02

Half Marathon: 1:32:37 – Pace 7:04

17.5mi: 2:05:51 – Pace 7:12

20mi: 2:23:36 – Pace 7:11

26.2mi: 3:11:34 – Pace 7:19


I obviously slowed a lot the last 10k (48 minutes) to 7:44 pace.  I wouldn’t say that I “hit the wall,” but my legs were definitely very tired the last few miles.

Post Race Recovery

marathon training stretch bauerfeind_compressionRecovery takes two forms: There’s the immediate actions taken right after the race and that same day, then there’s the recovery process for the next 2 weeks after the race. It’s important to realize that muscles will take a while to heal and proper recovery takes 2-3 weeks, depending on soreness. Even if you don’t feel sore a few days after the race, it’s important to continue a recovery process that includes time off, low mileage or easy running and proper hydration.

Immediately upon finishing the race and receiving my medal, I slowly made my way through tables full of fruit, energy drinks, bagels and other carbs/refreshments. There’s plenty of photo ops and they provided me with a cover up to keep my muscles warm. I continued to hydrate, stretch, get some dry clothes on. Within 90 minutes of finishing the race, I was back home, enjoying a hot breakfast of pancakes, eggs and turkey sausage along with a cup of hot chocolate made with milk for added protein. Besides light stretching, more water and a hot shower, I pulled on my Bauerfeind Compression socks, put legs up and relaxed for most of the afternoon.

The key to quick recovery is consuming lots of carbohydrates and protein, hydrating, and stretching right after the race. I also wore the Bauerfeind Compression Sleeves for 3-4 hours on each of the 2 days after the race.  The day after the marathon, I took an easy 2 mile walk with my dogs.  Over the next 5-6 days I either walked or ran 4 miles easy miles on a treadmill.

The recovery process should continue for at least 2 weeks after the race.  I don’t run more than 6-7 miles until 10 days after the race and only if I feel comfortable.  Otherwise I keep the mileage low and even complete some work on the elliptical.

Next Race

I’m done for the rest of the year. Any races that I participate in will be casual “fun runs” with friends at Thanksgiving or Christmas.  My next race is typically at the end January when I run in the Vancouver Lake ½ Marathon.  I encourage anyone to follow me on Facebook or Twitter – @MidAgeMarathoner.

I also encourage any of the runners of this series to contact me with any questions they may have about marathon training or long distance running. I specialize in coaching middle aged men and women who want to run ½ and full marathons.  I can tailor personalized programs to meet an athlete’s physical abilities. This helps them meet their goals and arrive to the race, fresh, fit and ready to run.


Dan Lyne
“Middle Age Marathoner”

*This author has been offered free product in exchange for his content, including an honest review of Bauerfeind USA products.

5 Ways to Burn Off Holiday Meals

The period between Thanksgiving and New Years is tough. Food is everywhere and the temptation to indulge can overwhelm even the healthiest eaters. Here’s a list of calorie-burning activities to keep you feeling great this holiday season!


hiking_genutrain1. Walking / Hiking (400-500 calories/hour)– After a few days of traveling by car and relaxing inside with family and friends, a dose of the outdoors may be the best way to motivate yourself to stay active until the new year. Grab your Bauerfeind GenuTrain knee support and head to your closest National Park: Find Your National Park Here!





WashingtonDC_WashingtonMonument_Bicycle_Bauerfeind2. Cycling (450-750 calories/hour) – This calorie-busting activity is also an eco-friendly way to get from point A to B. Throw on your Bauerfeind Sports Knee Support and pedal with less fatigue!








EpiTrain_Tennis-Spielerin_01_g3. Tennis (250-600 calories/hour) – Take advantage of the fall weather by playing a few rounds of doubles. If it’s too cold outside, move to an indoor court! Don’t forget to wear your Bauerfeind EpiTrain elbow support to keep you in the game for as long as possible.








hahnertwins_running4. Running (400-600 calories/hour) – If you missed your chance to sign up for the local “Gobble Jog”, you can still make up those lost calories between now and Christmas dinner. Slip on your Bauerfeind Sports Compression Leg Sleeves and hit the pavement to burn an whopping 400-600 calories/hour.





yoga-23465. Yoga (200-350 calories/hour) – Well known for its stress-relieving, restorative benefits, you may be surprised to know that an hour of power yoga can also be quite a workout. Pack your Bauerfeind Sports Ankle Support to give you the stability you need to get through 60-90 minutes of poses. Bonus: Turn up the heat, “Hot Yoga” burns more calories!







Interested in the products mentioned in this article? Shop Bauerfeind.com now!

2016 Holiday Gift Guide

Give the gift of top performance.

Shop our gift guide to stay active with the best quality supports available.




GenuTrain Knee Support:
Don’t allow weak, swollen or painful knees to get in the way of an active life. Bauerfeind’s GenuTrain® knee support provides relief and stability without limiting your mobility.

Great gift for:
• Running
• Sports
• Working Out
• Everyday Wear

Available for $99, Shop Here




ManuTrain Wrist Support:
Active support providing stability and comfort to the hand and wrist. Medical-grade compression and viscoelastic insert reduces pain, pressure and swelling for people with sprains, tendinitis, osteoarthritis, or feelings of instability.

Great gift for:
• Yoga
• Skiing
• Gardening
• Working Out

Available for $121, Shop Here


VenoTrain Micro | VenoTrain Business:
Soft, microfiber construction makes these compression stockings cool and comfortable. Medical-grade compression promotes circulation to reduce pain and swelling of the legs. Available in multiple lengths and styles.

Great gift for:
• Traveling
• Business
• Vericose/Spider Veins
• Pregnancy

Available for $80, Shop Here










LumboTrain | LumboTrain Lady Back Support:
Active support providing stability and comfort to the back. Made of soft, breathable knit material, this back support offers consistent support with extreme comfort.

Great gift for:
• Yard Work
• Heavy Lifting
• Working Out
• Active Jobs

Available for $195, Shop Here


EpiTrain_Tennis-Spielerin_01_gEpiTrain Elbow Support:
Targeted compression for elbow support. 3D active knit provides comfortable, medical-grade compression to reduce pain and swelling of the elbow. Viscoelastic inserts gently target inflamed tendons to stimulate circulation, proprioception, and healing.

Great gift for:
• Golf
• Tennis
• Yard Work
• Lifting
• Working Out

Available for $97, Shop Here

#BraceForTheRace: Jessie Egan Week 4

Jessie Egan is a semi-pro volleyball player, avid outdoor enthusiast and proud member of #TeamBauerfeind. Jessie has teamed up* with @BauerfeindUSA to bring you weekly training logs as she prepares to run her first official race: the Baltimore Running Festival Half Marathon on October 15, 2016. After much discussion with my PT’s I have decided to postpone my race date to December 3rd. Rather than being bummed out, I am taking this as a gift and a chance to really work on preparing for this race the right way while also safely rehabbing my ankle.


“Back to Basics”

Now that I have finally been able to resume all normal activities (hallelujah!), I have started to give more thought and structure to my running training – making a big push to work on my efficiency. With all my associated injuries (predominantly my sprained ankle and chronic knee pain) I am coming to realize that if I want to be able to run longer, I need to make the most out of how I am running.

Last week, I worked one-on-one with my physical therapist and Sports Performance Institute running coach, Tom, to analyze and correct my running form in hopes of becoming a more efficient runner. Being that I am a 6’2”, longer-legged athlete (think baby giraffe or ostrich lookalike), I was told to “focus on staying long through the spine and to work on keeping my feet underneath me when I run, not reaching out or over-striding.” Since I also enjoy running hilly trails, we emphasized an arm drive that is “intentional and purposeful”. As you can see from the picture, after adjusting a few core fundamentals my running posture improved immediately!

Running Mechanics

My trainer is analyzing my running mechanics to ensure I’m getting the most out of every step.

For now I am not too worried about my speed, but am trying to get my body acclimated to distance again – remember that as a volleyball player, distance training is counterintuitive. I won’t lie; my first five mile run was a little rough, I was not feeling very fluid, but hey, I got it done so I will take that for now.

The following day I went on a two hour bike ride to help loosen up my legs for a volleyball tournament I was playing in – which we won, wahoo! The day after the tournament my body was definitely feeling tired but it was just too nice outside to not at least try and get a run in. I ended up doing 6 miles!

I found a great new series of trails and parks by my house that just made me want to keep going. I can tell that my body is slowly adjusting and welcoming the longer distances in. Also I am finding great results from continually checking my posture during my runs!


Hiking the George Washington National Forest with my volleyball partner/adventure buddy, Heather!

Also, how beautiful has this Fall weather in the northeast been?! I cannot get enough of it! My beach volleyball teammate, Heather, and are addicted to hiking and being in the outdoors. Over the weekend we had planned a pretty ambitious backpacking/camping trip. Despite Hurricane Matthew trying to knock us down – we pushed through and still got in over 22 miles of hiking at a couple different locations along the Appalachian Trail and throughout Shenandoah National Park.

Although hiking may not be part of most people’s race training – it is essential to mine. I am an outdoor runner (I just have yet to learn to embrace the treadmill) because the beautiful outdoors is what inspires me to keep going and nature is my happy place. I factor in hiking as a way to help my body get used to longer distances and it often puts my body in uncomfortable positions that I believe help with all around body training.

Heather and I hike at a pretty fast pace – if we didn’t have to lug around our camping gear on our backs we usually turn our hikes into trail runs anyways. After trekking through hurricane winds and rain, two sleepless camping nights, and 22 miles later our bodies were beat – but it was all so worth it! We got to witness some incredible acts of nature and there is something breathtaking about waking up on top of a mountain after a hurricane has cleared the skies!

blog 4_1

Bauerfeind’s Sports Lower Leg Compression Sleeves help to keep my legs going even after a long hike.

In the upcoming weeks I will continue to work on increasing my distance and speed – stay tuned!

@Jegan6 | #TeamBauerfeind

*Disclosure: This author has been given free product in exchange for blog content, including an honest review of Bauerfeind USA products. The author may receive a commission based on sales generated from links in this article.

Enter to Win FREE Bauerfeind Product!

NBA-Star Dirk Nowitzki relies on Bauerfeind’s quality knee supports to keep him in the game. In celebration of his 19th NBA season, we’re giving away 10 free products each week through November!
Wear what the pros wear – Enter to Win below:




#BraceForTheRace: Dan Lyne Weeks 6&7

Boston_Marathon_2014aMy name is Dan Lyne, avid runner and blogger for www.middleagemarathoner.com.

I’m currently training for the Portland, OR Marathon, and I’ve teamed up* with @BauerfeindUSA to bring you a summary of my weekly training. Be sure to check back each week to see my progress leading up to race day!

If you’re just joining me, check out my logs from previous weeks.

Under my doctor’s direction, I resumed my training. With only 2 weeks left, there’s really little time to get in shape, so my strategy needed to be run to daily, get some miles and turnover of my legs, see how I feel and ultimately ensure that I’m fully recovered from the sinus infection by race day. In this post, I’ll discuss my last 2 weeks of training, my modified taper and my final days of preparation for the race.

2 Weeks Before the Race

My plan the first week back was to slowly ramp up my mileage for a few days before hitting the road for 4 days of business travel to Denver. I ran 8 and then 10 miles at a relatively easy pace on both Monday & Tuesday. I felt okay and didn’t feel like I was pushing my body too hard.

In Denver I ran 4-6 miles the first few days in town. I always feel challenged when I’m in Denver because I’m not used to the altitude. Fortunately by Saturday I was able to get in 7.5 miles at Tempo pace. I felt strong throughout the quick paced run. This boosted my confidence because I needed to complete a fast run before the race. I finished the week with a day off (no workouts) on Sunday.

1 Week Before the Race

The last week before the marathon is typically one where you reduce your mileage by half, do a little speed work (strides) to stretch out and quickly turnover your legs and mostly just rest to ensure that you’re ready for the race. I was traveling again on business. This time to Las Vegas at the beginning of the week, so I completed early morning workouts in the hotel gym. I completed about 30-35 minutes on the treadmill or elliptical and then some conditioning (push-ups + core work). My goals was to go easy on my legs and maintain my strength.

Near the end of the week (Thursday), I completed a short (6 mile) tempo run to keep up my stamina and speed and again build confidence that I could easily complete a quick run. I felt very strong on this run. Friday and Saturday were relatively easy days. There’s no reason to run much the last few days before the race, but I also didn’t want to completely take each day off. My strategy was to run some strides to get some quick turnover in my legs and also to complete some stretching.

Bauerfeind Compression Products

The last few days before the race, I wore either Bauerfeind sports compression socks or lower leg sleeves for 1 hour each day. This compression wear helped to promote circulation and ensured that I was fully recovered and prepared for race day. I have been wearing the Bauerfeind products throughout my training and I’m certain they have helped me recover quickly so I could continue my training.

water bottle

During this part of my training I drink 2Xs the water I would normally consume.

In addition to my decrease in mileage the last week before the marathon, my diet was also critical to my pre-race preparation. I had already eliminated any alcohol during the last month of training and in the last few days prior to the race, I drank twice as much water than I usually consume. Being fully hydrated before the race is critical. I consumed plenty of healthy fats (salmon, avocados, olive oil, peanut butter, assorted seeds and nuts) and healthy carbohydrates (whole grain bread, pasta, fresh fruit and vegetables, quinoa, oatmeal, brown rice and sweet potatoes) all the way up until race day.

The evening before the race I continued the water consumption and got myself organized for an early start on race day (7 am). It’s best to pin your number on your shirt and get  out everything you will need in the morning the night before. This removes some race-day stress. Just thinking about the marathon and the entire 26.2 miles that lay ahead is nerve racking enough, I certainly don’t want to worry about packing water bottles or energy gels at 5:30 in the morning.


Distances and times for the last 2 weeks:

Monday (9/26) – 8 miles easy – 1:02:29

Tuesday (9/27) – 10 miles easy pace – 1:17:04

Wednesday (9/28) – 4.5 easy (at altitude in Denver) – 35:18

Thursday (9/29) – 5 miles easy (at altitude in Denver) – 38:58

Friday (9/30) – 6.1 miles easy (at altitude in Denver) – 47:00

Saturday (10/1) – 7.6 miles tempo (at altitude in Denver) – 56:18

Sunday (10/2) – rest no workouts


Monday (10/3) – elliptical + conditioning – 45 minutes

Tuesday (10/4) – treadmill + conditioning – 45 minutes

Wednesday (10/5) – 6 miles easy – 46:41

Thursday (10/6) – 6.8 tempo – 49:43

Friday (10/7) – 2 mile warm-up + 100m strides on track + 1 mile cool down

Saturday (10/8) – 4 miles easy – 31:20


My next post is race day & recovery summary along with lessons learned

Dan Lyne
“Middle Age Marathoner”

*This author has been offered free product in exchange for his content, including an honest review of Bauerfeind USA products.

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