Gear Review - Mizuno Wave Ronin 4

Recently I was contacted by the Mizuno rep, Matthew Baum, here in the Chicago region to participate in a new running program they started called the Mezamashii Running Project.  A quick explanation of the project is that Mizuno was looking for a way to test their current shoes, future models, and spread the passion of running.  As a part of the Mezamashii project I was allowed to choose a pair of Mizuno’s to run in.  I chose the Mizuno Wave Ronin 4, what follows is my review of the Ronin 4, as well as the schedule for the Summer Sizzler Mizuno 5K events where you can try current and future models.  The first race is June 28 and there will be 3 more, please see the end of this review for the details!



Mizuno Wave Ronin 4



The Mizuno Wave Ronin 4 is Mizuno's neutral racing flat (they also offer the ultralight 3.9oz Wave Universe 4, but the Ronin is their more versatile neutral flat). The Ronin weighs in at 7.0oz for a men's size 9 and 6.0oz for a women's size 8. It has a stack height of 25/15, giving it a drop of 10mm. Running Warehouse describes the Ronin as such:

The Wave Ronin 4 is a minimum feature, minimum neutral shoe deigned for speedwork or racing. It is built with a semi-curved shape.

CUSHIONING

• Mizuno Wave consists of an elastic, thermal plastic wave running from the heel to the midfoot, creating an incredibly springy and well-cushioned ride.

MIDSOLE

• AP+ is Mizuno's top of the line full length midsole copolymer material for a lighter, more resilient ride.
• Smooth Ride is a gender specific network of grooves that minimizes the rapid acceleration and deceleration of the foot to create a smooth heel to toe ride.

UPPER

• AIRmesh covers the entire upper and provides breathability to keep the foot cool.
• Standard Sockliner provides underfoot comfort.
• Dynamotion Fit creates optimal fit with stretch material in the forefoot and a collar construction that prevents the heel collar from buckling under load.

OUTSOLE

• Flex Controllers placed in high flex areas on the outsole act as miniature wave plates for increased flexibility and reduced weight.
• X10 located in the heel and forefoot is made of durable carbon rubber for enhanced traction.
• G3 Sole is a lightweight rubber dot pattern in the forefoot for increased grip and flexibility.

The Ronin is a highly responsive shoe with very firm cushioning. The Wave plate is pretty shallow, and seems to do more with aiding the transition onto your toes, if you heel strike, than providing much in the way of cushion. There's not a lot of forgiveness, but I don't expect much forgiveness in a racing flat.  In general, if someone wants a lightweight shoe to race in with some forgiveness, I'd recommend they try a performance trainer. This very minimal firm cushioning makes the Ronin feels fast as there is no extra cushioning to slow you down. You get a fair amount of ground feel if that concerns you.

The ride of the Ronin is super smooth. This holds true whether you're forefoot striking or midfoot striking.  Probably not forgiving enough for a heavy heel striker, but it's a racing flat, so I kind of doubt you're going to be smacking the ground hard if you're running fast enough to warrant a racing flat. The transition is fast and smooth, this means that you probably don't want to just jump into wearing the Ronin unless you want your calves to hurt, or you already run in low drop shoes. Make sure you wear them for some speed work before you decide to race in them. Additionally, they're a very light shoe, which aids in their feeling fast.

The Ronin has a pretty good amount of flexibility to it, as you'd expect from a shoe with a thin midsole, but its forefoot is still stiff enough that it makes for a fast toe-off. That probably sounds like I'm contradicting myself, but it's almost like the shoe flexes, and then quickly snaps back for toe-off, which definitely helps the shoe to feel fast. Interestingly, the most anterior flex groove (which is positioned where your toes flex) is very flexible, but the flex groove further back in the midfoot has Mizuno's Flex Controllers over it, and it doesn't really flex there. Instead, it flexes just behind the Flex Controllers. This characteristic didn't really impact the ride of the shoe at all.  Lateral flexibility is about what I would expect for a racing flat. Surprisingly, the Wave plate is thin enough that it flexes and doesn't make the Ronin a lateral board,

The Ronin has a fairly firm heel counter that provides a small amount of rear foot support. Other than the heel counter, there's not a lot of support to the Ronin. There's a little bit of arch support, but nothing significant at all. The Wave plate provides a little bit of structure, but since it's flexible, you're not getting much there either. However, since it is built off a firm base, it also shouldn't exaggerate any existing over pronation as the Ronin is built off of a semi-curved last. This is definitely a shoe for the neutral, biomechanically efficient runner, though the fact that the last is semi-curved rather than extremely curved may make it appropriate for the very mild over pronator for short races.

The upper of the Ronin is minimal. It breathes well, and the fit is sock-like. The fit through the midfoot is great, and the toe box is average.  As a forefoot/midfoot striker my toes splay out and there were 1 or 2 spots where the tongue rubbed across the tops of my toes. It's very comfortable sockless when walking.  The tongue is a little weird and I have to play around with it to get it centered right, but once I get it adjusted, it's comfortable and padded enough that the laces don't dig into my instep.

Regarding durability the Ronin uses the same hard carbon in the sole that several racing flats use, so I would assume the outsole will last for a while, and there's not much cushioning to compress and degrade. However, they are still a racing flat with a very minimal and light upper, and often times the uppers on my racing flats do not last quite as many miles.

Other things to note: there is a shallow groove in the heel of the sole that rocks, snow and mud will get lodged in, but it's not nearly as deep as the groove on other Mizuno models, and I've only had it happen once or twice.

The Ronin is a solid racing flat that I would not hesitate to wear for any road race distance up to 50K, and even well groomed trail races. It's responsive, smooth, and low-slung, like other racing flats. It's also versatile enough that I've worn it off pavement on well groomed trails. I would recommend it for the neutral, biomechanically efficient runner looking for a fast-feeling racing flat for speed work and longer races, and perhaps even the slightly less efficient runner who wants a short-distance racing flat.  My only complaint with the shoe is that I'm not a fan of the Mizuno horseshoe shaped heel, because I prefer to run off road and it collects debris.  My current shoes of choice are the New Balance 110 (0-50K trail 4mm drop), Montrail Rogue Racer (any distance road or trail 10mm drop), and Hoka One One Stinson B Evo (Trail or Road any distance 4mm drop).

The Mizuno Wave Ronin 4 retails for $104 and is available at Performance Running Outfitters and on Mizuno's Website. I have found that they run true to size, and I received the same size that I wear in Montrail, New balance, and Hoka.

Full disclosure: I received the Ronin free of charge, as part of the Mizuno Mezamashii Running Project in exchange for a review. The opinions expressed in this review are mine and based on my experience, and do not reflect the opinions of Mizuno or anyone else.  They did not request a favorable review nor was one promised.

Stay tuned for more updates regarding this shoe, the Mezamashii Running Project, as well as Summer Sizzler Mizuno 5K run series!

Summer Sizzler Mizuno 5K Series Details:

When

Thu, June 28, 6:00pm – 7:30pm

Thu, July 26, 6:00pm – 7:30pm

Thu, August 30, 6:00pm – 7:30pm

Thu, September 27, 6:00pm – 7:30pm

Where

Performance Running Outfitters, map)

4401 N Oakland Ave, Shorewood WI 53211

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Description
Join Performance Running Outfitters, Mizuno, and Three Lions Pub for our first annual "Summer Sizzler Fun Run Series!" On the last Thursday of each month this summer join us for a 5k fun run through the Shorewood neighborhood. After the run we'll head over to Three Lions Pub for food and beverages. Three Lions Pub will be offering specials on food and beverages that night! Performance Running Outfitters and Mizuno will be offering 10% off specials on all shoes and apparel during Summer Sizzler Fun Run Series nights. On various nights Mizuno will be bringing test shoes to try out during the runs as well! You can also receive: Participants who take part in 2 out of 4 Summer Sizzler Fun Run Series nights will receive a custom Mizuno wicking t-shirt. Run Starts - at 6pm sharp from PRO - Shorewood!
2012 Summer Sizzler Fun Run Series Dates: 6/28, 7/26, 8/30, 9/27 Any questions call 414-332-2786

Afternoon Post Workout Recovery Meals

I often get asked what I eat following workouts over the lunch hour.  Keeping in mind that what you eat needs to be easy to carry and consume as you will most likely be eating at your desk, I choose the following.  A beet juice recovery drink and a protein enhanced fruit smoothie.  What follows are the recipes for each.

Beet Juice Recovery Drink Recipe

Protein Enhanced Fruit Smoothie Recipe

You probably wonder why I choose beet juice over a simple V8, and why I mix it with almond milk.  Beet juice has many benefits and here are few examples which were researched in scientific studies.

1.       Beet juice for lower blood pressure.

Drinking just over two cups of beet juice daily may help keep your blood pressure in check, according to a 2008 study. The study's authors suggest that nitrate—a nutrient found in green, leafy vegetables in addition to beets—may be responsible for beet juice's blood-pressure-lowering effects.

2.       Beet juice for better stamina

In a small study published in 2009, scientists discovered that drinking beet juice may boost exercise stamina.

The researchers also observed that study members had lower resting blood pressure after drinking beet juice.

3.       Beet juice to fight inflammation

Beet juice may benefit obese people by curbing inflammation (a risk factor for cardiovascular disease, type 2 diabetes, and cancer), according to a study published in 2009. The study also showed that beet juice may fight free radicals (chemical by-products known to damage DNA).

The reason I mix it with almond and coconut milk is to raise the fat content without increasing the carb load in the drink.  I choose a higher fat content and lower carb load is that I have trained my body to utilize fats during exercise, and generally eat a high fat, moderate protein, low carb ketogenic diet. 

The second drink I will consume is a protein enhanced fruit smoothie.  This smoothie contains a mixture of fruit, almond & coconut milk, flax, cinnamon, and protein powder.  I utilize this drink for several reasons.  The first of these is that the protein powder aids quick muscle recovery.  The macronutrients from the fruit also aid in recovery and cell maintenance.  The flax and almond milk contain good fats which help with recovery and appetite satiation.

I hope you enjoy the recipes, as always feel free to comment here or email me at nmwied@hotmail.com with any questions you may have!

MAY Training Recap

This was a busy month, it was time for my A race the Ice Age Trail 50 mile!  Due to the race and recovery that followed my total running mileage decreased from April.  You can read about my race in my Ice Age recap.  My training going into Ice Age was consistent, and that coupled with the tweaks I have made to my diet and the use of VESPA allowed me to feel great during the race, PR, and recover by the next day which was a surprise.  Following Ice Age I ran for fun and power hiked some hilly trails.  I also took a much needed mental break from running.  I am a big believer in rest both physically and mentally and will write abut this in the future!

TOTALS

 Run     132.2   20:24:47

Swim   9.3

Bike     60

RACE RESULTS

Ice Age Trail 50 Mile Race

8:34:36 (PB)

46^th overall (350), 39^th Male, 8^th Age

Recipe - Greek Yogurt, Fruit, & Almond Butter Parfait

Greek Yogurt, Fruit, & Almond Butter Parfait

1 Cup 2% Plain Greek Yogurt

2Tbsp  Almond Butter

1Tsp    Cinnamon

2Tbsp Vanilla

¼ Cup Blueberries

¼ Cup Strawberries

¼ Cup Cranberries

½         Sliced Banana

1Tbsp  Ground Flax

In a bowl combine the yogurt, almond butter, cinnamon and vanilla till mixed well.  Then add the fruit and mix in.  Top with the sliced bananas and ground flax.

Nutritional Info

Calories           498

Fat                   24g

Saturated Fat  5g

Cholesterol      15mg

Salt                  75mg

Potassium        230mg

Carbohydrate  44g

Fiber                10g

Sugar               25g

Protein             34g

Recipe - Beet Juice Recovery Drink

Beet Juice Recovery Drink

2       16oz Cans Beet Slices

1Cup Unsweetened Organic Almond Milk (8oz)
1Cup Unsweetened Organic Coconut Milk (8oz)

In a blender add 1 can of beets, 1 cup of milk, and blend till smooth.  Then repeat.

This will make about 48oz of juice.  Then pour out into 8oz servings.

Nutrition Info

Serving Size    8oz

Calories           43

Fat                   1g

Sodium            328mg

Potassium        246mg

Carbohydrates 6.2g

Fiber                2.5g

Sugar               2g

Protein             1.5g

Recipe - Protein Enhanced Fruit Smoothie

Protein Enhanced Fruit Smoothie

1Cup   Unsweetened Organic Almond Milk (8oz)
1Cup   Unsweetened Organic Coconut Milk (8oz)

1Tbsp  Cinnamon

6Tbsp  Ground Flax

½ Cup Strawberries

½ Cup Blueberries

½ Cup Cranberries

1 ½      Bananas Sliced

3 Scoop Whey Protein Powder

In a blender combine the milk, cinnamon, flax, berries, bananas, and blend until smooth.  While blending add in the 3 scoops of protein powder, continue until well mixed.  This will make 3 12oz smoothies.  Separate into 3 containers and refrigerate.

Nutrition Info (12oz)

Calories           298

Fat                   8g

Sat Fat             2g

Cholesterol      35mg

Salt                  175mg

Potassium        126mg

Carbohydrates 38g

Fiber                8g

Sugar               30g

Protein             24g