#7 Gels and Fueling with Bill Armstrong of Never Second

#9 Course Review with Al Longo

The Buffalo Marathon is one of the most welcoming races on the late-spring calendar, and nobody knows the course better than the man who designs it. In this episode, Steve Gonser of RunSmart, sits down with Buffalo Marathon Course Director Al Longo for a complete walkthrough of race weekend — from what to expect when you wake up Sunday morning, to every mile of the course, to where to find your people at the finish. Whether you're toeing the line for your first marathon or chasing a PR on a course you've run before, Al's insider perspective will change how you approach the day. What we cover * Race morning logistics: parking, gear check, porta-potty strategy, and the smartest way to get to the start corrals without burning energy * The start line logistics * A full mile-by-mile breakdown of the course — where it gives, where it takes, and the spots that quietly decide your race * The neighborhoods you'll run through and why Buffalo's crowd support punches above its weight * Tips for first-time marathoners: pacing the early miles, fueling, and the mental moments to prepare for * Tips for experienced runners chasing a time: where the course is genuinely fast, where it can fool you, and how to play the wind off the lake * Aid station spacing, fuel options on course, and what to carry vs. what to grab * The finish line, post-race food and recovery setup, and how to find friends and family afterward Key takeaways * Buffalo is a fast course, but "fast" doesn't mean "easy" — respecting the early miles is the difference between a strong finish and a survival shuffle * The course rewards runners who know it: a few specific turns and exposure points are worth scouting in advance * Race morning runs more smoothly than most big-city marathons, but a few small decisions (where you park, when you leave your hotel) buy you a calmer start GuestAl Longo, Course Director, Buffalo Marathon

#8 Snyder Track & Field with Kelsey Gratien

In this interview, we explore the journey of a passionate runner and entrepreneur, Kelsey Gratien, who, with her husband Pete, transformed their love for track and field into a thriving community-focused business. From her early days in soccer to founding Snyder Track and Field, discover insights on youth sports development, community building, and balancing a full-time career with entrepreneurial dreams. Learn more about Snyder Track & Field: https://www.snydertrackandfield.com/ [https://www.snydertrackandfield.com/] Connect with RunSmart: https://instagram.com/runsmartofficial [https://instagram.com/runsmartofficial] https://runsmartonline.com [https://runsmartonline.com] Learn more or register for Buffalo Race Weekend: ⁠⁠https://www.thebuffalomarathon.com/ [https://www.thebuffalomarathon.com/]

#7 Gels and Fueling with Bill Armstrong of Never Second

Bill Armstrong, co-founder of Neversecond and the official on-course fueling sponsor of the Buffalo Marathon, joins the show to break down one of the biggest shifts happening in endurance sports today… fueling. For years, runners were told to take in 30 to 60 grams of carbs per hour. That’s changed. In a big way. In this episode, Steve Gonser sits down with Bill to unpack what’s driving the move toward higher carbohydrate intake, how elite athletes are fueling at levels once thought impossible, and what that means for everyday runners preparing for race day in Buffalo. The conversation covers the evolution of fueling strategies, the science behind multiple transportable carbohydrates, and how consistency and precision in fueling can directly impact performance late in races. Bill also shares the thinking behind Neversecond, how the company approaches product development, and what runners can expect from on-course fueling at this year’s Buffalo Marathon. If you’re training for race day, this episode will help you better understand how to fuel, when to fuel, and how to avoid the late-race fade. Connect with NEVERSECOND: https://instagram.com/never.second/ https://never2.com/ Connect with RunSmart: https://instagram.com/runsmartofficial https://runsmartonline.com Learn more or register for Buffalo Race Weekend: ⁠https://www.thebuffalomarathon.com/ [https://www.thebuffalomarathon.com/]

#6 Kesley Anderson, Chelsea Lovell - First Half Marathon Vibes

What does it actually look like to train for your first half marathon when you're balancing real life, busy schedules, and zero prior experience at that distance? In this episode, we sit down with Kelsey Anderson and Chelsea Lovell from WIVB-TV as they prepare for their first 13.1. This is not a polished “runner story.” It’s the real version. How they got started, what pushed them to commit, what training actually feels like, and what they’re learning along the way. If you’ve ever thought about running a half marathon or you remember what it felt like when you first started, this one will hit. Connect with Kelsey Anderson: https://www.instagram.com/kjanderson4 [https://www.instagram.com/kjanderson4] https://www.facebook.com/kelseyandersonnews/ [https://www.facebook.com/kelseyandersonnews/] Connect with Chelsea Lovell: https://www.instagram.com/chelsealovell__/ [https://www.instagram.com/chelsealovell__/] https://www.facebook.com/chelsealovelltv [https://www.facebook.com/chelsealovelltv] Connect with our partner, RunSmart: ⁠https://instagram.com/runsmartofficial⁠ [https://instagram.com/runsmartofficial ] Learn more or register for Buffalo Race Weekend: ⁠https://www.thebuffalomarathon.com/ [https://www.thebuffalomarathon.com/]

#5 Elle Orie: Half Marathon Course Record Holder

A 2X Buffalo Half Marathon champion and course record holder Elle Orie joins the show after running a 2:30 marathon while in medical school, a rare combination of elite performance and academic demand. In this episode, Steve Gonser sits down with Elle to unpack her path from a multi-sport athlete in Orchard Park, New York to Cornell distance runner, Colorado steeplechaser, and emerging elite marathoner. She shares how a late start in competitive running and a strong aerobic base from swimming helped shape her progression and long-term development. The conversation explores what it actually takes to train at a high level while navigating medical school. Elle talks about 3 a.m. runs during clinical rotations, building toward 100-mile weeks, and the emotional swing of missing the Olympic Trials standard by 11 seconds before breaking through with a 2:30 at the Chevron Houston Marathon. Along the way, she shares practical insight on fueling, recovery, pacing, staying healthy, and how she keeps running enjoyable while pursuing elite goals. Connect with Elle Orie: https://www.instagram.com/gabrielleorie/ [https://www.instagram.com/gabrielleorie/?utm_source=chatgpt.com] https://www.linkedin.com/in/elle-orie-5444841a9/ [https://www.linkedin.com/in/elle-orie-5444841a9/] Connect with our partner, RunSmart: https://instagram.com/runsmartofficial [https://instagram.com/runsmartofficial ] Learn more or register for Buffalo Race Weekend: https://www.thebuffalomarathon.com/ [https://www.thebuffalomarathon.com/]