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The Red Banner Race Report
Featuring and celebrating NAIA cross country/track and field athletes, coaches, and supporters. This podcast is an independent production and is not affiliated with, endorsed, or sponsored by the NAIA.
The Red Banner Race Report
Luca Madeo, University of the Cumberlands
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Welcome back to the Red Banner Race Report, the podcast highlighting the amazing athletes and achievements in NAIA Cross Country and Track & Field. In this episode, we are sitting down with a man who has redefined the pace of the Mid-South Conference and the national stage.
When you talk about dominance in the 5000 and 10,000 meters, one name has become a permanent fixture at the top of the leaderboard. Coming to the University of the Cumberlands by way of Germany, he hasn’t just participated in the NAIA—he’s rewritten its record books, with back to back titles in both the 5 and 10K. Who are we talking about? That would be Cumberland Patriot Luca Madeo.
With a wide range across events both on the track and the road, and a unique blend of tactical racing and raw engine power, Madeo also owns the U23 German National Record in the half marathon along with a national championship for his native country in that event. He was a major factor in the Patriot’s NAIA outdoor track and field team championship in Asheville, NC.
We’re diving deep into the training and mindset of a champion, the transition from European racing to the American collegiate system, and what it takes to chase that elusive 'Red Banner.'
Follow RBRR on Instagram @redbannerracereport
Welcome back to the Red Banner Race Report, the podcast highlighting the amazing athletes and achievements in NAIA cross-country and track and field. I'm your host, Marin, and today we are sitting down with a man who has redefined the pace of the Mid-South Conference and the national stage. When you talk about dominance in the 5,000 and 10,000 meters, one name has become a permanent fixture at the top of the leaderboard. Coming to the University of the Cumberlands by way of Germany, he hasn't just participated in the NAIA, he's rewritten its record books with back-to-back titles in both the 5 and 10K. Who are we talking about? Well, that would be Cumberland Patriot Luca Madeo. With a wide range across events both on the track and the road, and a unique blend of tactical racing and raw engine power, Medeo also owns the U-23 German national record in the half marathon with a national championship win for his native country in that event. He was a major factor in the Patriots NAI Outdoor Track and Field Team Championship in Asheville, North Carolina. We're diving deep into the training and the mindset of a champion, the transition from European racing to the American collegiate system, and what it takes to chase that elusive red banner. Welcome Luca to the Red Banner Race Report Podcast. Yeah, let's dive in. Well, let's start first off with a congratulations on your national win, your team, you personally. So talk about your mindset going into the meet. Um, were you kind of expecting uh a win? Did the conditions or any of the weather or any of the tactics change your approach a little bit? Just talk about the race.
SPEAKER_00So, first, I mean, the expectation from the team was to win the team title, and it was also my expectation to defend my 10k national title because I won last year um already, and I think I have one of the best abilities for long distance running in the NA right now. So my goal was of course to defend and to win another title. Um this year it was a little bit diff different because we were supposed to race on Wednesday, and I got like race ready on Wednesday, and then I think 90 minutes to two hours before the start, then it got uh cancelled due to the heavy uh storm. Um but my mindset was still like I was still really calm. I went directly to bed after and then I woke up the next morning and then I did the same. Um then right before the race, I was really confident. Um I did a really good prep preparation, especially for these conditions for the humidity. I mean, I'm lucky enough that in Whitley County here in Kentucky, we have the same conditions as in Ashwell because both Appalachian Mountains. Um, so I had no problem with the heat adaptation. I'm not the biggest fan of the heat, but it was not too warm, it was just re-humid, and I felt really, really strong uh during the race, and I was really happy and kind of also surprised about the outcome that the gap was so um big. But yeah.
SPEAKER_02Yeah, it was a very dominant performance. Uh so let's talk about how you first got involved in racing and running. So tell us about you, where you're from, and how you became introduced to the sport, both road racing, track and field, whichever you would like to talk about.
SPEAKER_00Yes. Um, so I started, um right now I'm 23 years old. I started in my, if we say it like that, in my junior year of high school with running. So I started 2020 when the corona pandemic uh started, and I came from soccer, so I played five years in Germany soccer, but then it stopped due to COVID, and then I was so bored, so I just started with running like on my own a little bit, and then I ran in October 2020 my first 10k road race um in 35 minutes, and it shows that I had like great potential, and also the health marathon in one hour 26, I think, or 25, and then I started to do it more and more. Then I got under a pretty good uh coach um in in Germany, where my main succeed like in my early years uh uh came from. Yeah, and then I trained more and more, and then in 2023, because I saw that some athletes with like the same times as me went to the United States for studying and like for combining it, studies with the sport, and then I also decided to give it a try, and I say it all the time um to go to the United States, um, especially here to Cumberlands, was the best decision I made so far in my life.
SPEAKER_02How did that come about for you? How did they approach you? How did you find out about the school? And how did you decide that you were going to leave Germany and attend school in Kentucky?
SPEAKER_00So, first after my high school, I graduated from high school in uh July 2022, and then I did first in a kindergarten. So I worked basically for free in a kindergarten because I didn't know exactly what to study. And yeah, and like my my dream was all always at least to visit like for maybe for a week the vacation in the United States, and then I saw that like there's some good agencies, I did it over a scholar book, um, and that I have also a chance on of uh a full ride. So I contacted them, we worked together, and then I got some good offers, and then in the end I decided um for Cumberlands because um there were also some German speakers here, other German athletes, and for me it's really important to speak sometimes my natural language as well, not only about phone to my friends or to my parents. So I decided to come here, and the gut feeling what I had in the first conversation with uh our coach Bradley Soda was, I mean, turns out right, and like I said, um I couldn't be more happy than be here.
SPEAKER_02Right. Well, I'm going to assume that Germany is very different than Kentucky. So, what was the biggest cultural hurdle you faced during your first year at the University of Cumberlands? What is something about America that you really had to get used to?
SPEAKER_00Okay, so first um we can start with something really basic, um, the weather. Um, I mean, Kentucky, especially southeastern Kentucky, close to we're close to Tennessee. It's like subtropical climate, so it's really, really humid here. So the summer and the fall and the spring feels really diff different. Um, you have to adapt this first. Then, of course, um, I mean, I come from a big city from uh Stuttgart in southwest of Germany with over 600,000 inhabitants, and now I'm here in Williamsburg with 5,000 people. Um, I choose this place on purpose because I didn't want to get distracted by a big city from to uh get like stupid uh stupid thoughts in my mind. It's just like to focus on and my um athletic career. Um yes, then of course another big diff difference is um the food. Probably the food is uh where the most internationals, especially from Europe, struggle the most because America is a great country, but the food quality is not the best here. Um it's not so rich in ingredients. But in our cave at the University of the Cameron, you have good opportunities to eat healthy. It's just a little bit boring, but you need maybe some weeks or one month to adapt to it. So I would say the food, and then of course, like some like other rules, like for example, nuns or like don't something like that. So this is like also completely different than in Europe. Um yeah. I I I would say these are the main factors, the weather, the food, the man and the mentality of the people.
SPEAKER_02Well, I spoke to Ellen Mary Kearney and she's from England, and she mentioned the same thing. She said that food is very different in Europe, and um she couldn't find good cheese in America. That's what she said.
SPEAKER_00Yeah, I mean, yeah, I know Ellen. Um and I mean I have the same problem with I mean, every German will say this. I have the problem with uh bread um because I don't like we don't define um toasters bread. Right. Yeah, but also the quality, like how rich the food, like here in America, I need to eat to eat much more to be full. And yeah. But I mean I can understand, but overall, um, it's both Western cultures and it was not a completely culture shock for me, then probably other internationals are thinking when they come, for example, from Asia or like from somewhere else. So it's so it was alright. Um, because the landscape here is also a little bit similar to where I'm I'm from, because I grew up in in the suburban of uh Stuttgart.
SPEAKER_02Okay. Well, how often are you able to travel back home during the school year?
SPEAKER_00So during the school year, um not I'm mostly back for two to three weeks, maybe four four weeks over Christmas and new New Year's Eve. So from mostly from mid of December to begin of January or mid of January. And then I mean school ends here in like the first week of May, but then we have national, so I need to wait a little bit more. Um, and then mostly from June, July, and begin of August. This year here is a little bit different because of um personal reasons, but I will be back in uh Europe also. Um but for not so long because I need to go to some um weddings. But here in the Europe But Yeah.
SPEAKER_02Okay.
SPEAKER_00Three months if you calculate everything together, three of 12 months. I am uh back in Germany. Um sometimes it changed for uh for example, I went back directly after uh Florida Indonesians for two weeks to Europe because I competed for the German national team. But yeah, so mostly three months.
SPEAKER_02Okay. Well, that's a pretty decent amount of time.
SPEAKER_00Yeah.
SPEAKER_02Yeah. Well, speaking of Europe, we're gonna touch on that in a little bit as far as your racing there, but let's backtrack a little bit to your versatility and your range in your events. So you have incredible range from the 1500, 3000, 5000, 10k, 8k in cross country and half marathoning. So, which of those distances do you feel is most natural to you and highlights your strengths as a runner?
SPEAKER_00I mean, I would say if you look at world athletics, the most points score um the health marathon and the 10k, I would say these are my biggest um strengths. 1500 and mile and 3k. I mean, I never raced a mile, but I mean I can also race a mile, would be more like under distance for me. Then the 5k is really good for indoor and of course for outdoor. But I would say my future is and like my best strength are at the 10k and the health marathon. And maybe in some years I will also try the marathon. But I would say my training and my mentality and my um body is the best for the 10k and then for the health marathon, I would say.
SPEAKER_02Do you have to work more on your distance base or your speed?
SPEAKER_00Where where I work more or or where I need to work better.
SPEAKER_02Well, what what do you feel you have to put more effort in because it's not as natural to you?
SPEAKER_00Um natural, I would say the speed. Um I think my R aerobic base is um really, really, I mean, really, really big, and I think I still have there a lot of talent. I mean, of course, I put the most work inside of the R aerobic strength. I mean, I I need to for long distance, but what I can do the most is probably like 1500 3K speed. And yeah, because my really my top speed, my 400 speed, I really don't need basically. But my 1500 and my 3K video to max um is we could say my weakness. I would not define it as as a weakness because I think I'm able to run uh 8, 10 for 3k, but I would say my speed. Like my like bit like between top top speed and um video to max.
SPEAKER_02During a track season, what does your typical weekly training look like? And I know that's gonna vary based on if you're doing a half marathon or if you're running a 10K or if you are competing later, but if it were a typical track season, what is a week in training looking like for you?
SPEAKER_00Okay, um, so okay, I won't uh say my whole training because it's kind of secret, but I can say say that. Um yeah, because I know some people will listen to it and um yeah, and I'm not so sharing with this de details, but I do a lot of but I do a lot of volume, um, volume and a lot of threshold scientific based stuff. So me and my coach Soder, we try to train scientifically so that I know in every easy run, every session, we know exactly why I'm doing it, what benefits does it have for my body, and what I and how I need to recover. So that like also the athletes know why I'm doing this because I have the feeling some athletes don't know what they're doing, they are just doing it. But for us, it's really important. So we train really scientific based, um, mostly at the Norwegian method from Jakob Ingebrixen, um, with double threshold, and the volume is is between um I would say it first the miles, um, is between 85 to 110 miles a week. So basically between 140 and 175, 180 kilometers uh a week. But we are aerobic-based um and threshold based, um, but also to really to know where to hit the threshold, and we do a lot of testing and yeah, and race-specific, it's not much race-specific, but if I have race-specific, then hard race-specific. So, how the Europeans are doing it as well, most of the time.
SPEAKER_02Did you have to increase your mileage significantly to run a half marathon, or did you already have a pretty good base for that?
SPEAKER_00I would say I have the base. Um, because my threshold, I mean, of course, if I would do a half marathon now, I mean half marathon season mostly spring and fall. I'm not planning it to do it because I have cross-country season and it's more important. Um but I mean, yes, I have to increase the mileage, but I but you can do also pretty good half marathon with 100 to 90 miles a week.
SPEAKER_02So that's what I was thinking. So that was my guess. Well, what are some of the factors you feel are the most important for a mid-distance or a distance runner to be successful?
SPEAKER_00Consistency um and dedication to the game. And of course, discipline, because if you're not disciplined, you you are lying to yourself and you can never be successful. And this is not only about running in life. Um, if you're disciplined and if you really want something, and if you work hard, hard but but smart, and you can achieve mostly everything, and it's not only about running, but running, especially long distance running, is a really honest, honest sport. So the work you put in, if you have a certain amount of talent, you get much more out. And this is why I like this sport so much. Because it's just times, so you basically just see how good you are, and I really like these things. So be dedicated to the game, um, be disciplined, and know you why why are you doing it and train hard but smart because I know some people they train even harder than me, but they are not training smart and then they're destroying the whole body. So smart practice, and for me personally, scientifically based practice um is sometimes better than the feeling from your body.
SPEAKER_02Yes, that's a very important factor. I love that you said that some people might train harder, but it's not based on science, so it's not really helping them achieve what they're hoping. So very important to note that. Well, you have raced pretty significantly in Europe. So have you noticed any training philosophies or racing styles there that differ from what you see in the collegiate scene in the NAI in the US?
SPEAKER_00Yes, so um I would say USA racing. Um I mean, you have like the diff different seasons. For example, in um Europe, the season starts like mid of May, so now and and ends maybe in mid of August. So there we're mostly in America there's no track races. Um so this is the first difference. So when I go back to Europe, I mostly have a little season as well there. Um I mean last year it was Europe, European championships, 10,000 under 23. This year I don't know yet, but yeah. Um the racing difference, I would I would say Americans or the American system love to race a lot. Like a lot of lot of lot of races. You can see it at at high school, American high school kids, they're getting like sometimes like race to death. They are doing the mile, the two miles, the four by four, the four by eight in one day. And um, so like a lot of races. And in Europe, um like we are focusing us more on like really the the the track season from I mean for a track athlete from we say now mid of May to end of August, and then their race maybe like every second week a race, but not so many races that you that you cannot even remember of after the season, maybe like over 20 races. Um and like I kind of struggle with this here a little bit because in our team, for example, you can see the Americans, they wanna I I don't say it's bad, but like you see the different mentality that Americans they want to race, to race, to race, to race. They want to race every cross-country race, every possible indoor race, and every possible outdoor race. And then you have, I don't know, like 20 20 races in seven months. And like us internationals, is especially for me, I like we take now outdoor. I want to race a really fast 10k to hit the standard, then a really fast 5k to hit the standard, and then maybe one under distance race, maybe one 1500, and then nationals. That's it. Um yeah, but yeah, and also the the art how people are racing, I think in America is more aggressive. Yeah, but this would be the difference I would say that Americans want to race uh more than for example in in Europe, also because in in Europe we basically don't have cross-country season, we have maybe one cross-country run. I mean, cross-country is also different in uh Europe is much more Maggi and Tilly, and then you have nationals, and then you have maybe some road races, and indoor is also not so big, so the main focus is more on outdoor races, yeah.
SPEAKER_02Yes, I would say high school races way too much in the United States. Yep. I cover a lot of high school racing in my area, and there have been a couple teams who have raced three times in between regionals to qualify for the state championship and the state meet, and that's that's a lot. So well, how do you balance your commitment to your team with your goals of representing your country in international racing?
SPEAKER_00So, I mean, I raced now three times for Germany last year in uh July. There was no season in America, and then this year the 10k cross country student world championships in Italy, and then the day after the long mixed relay. But it was the week after indoor nationals. So It's never been a problem in the future. I mean, I have two more years in the USA. In the future, the races for Germany where I want to qualify is is also not in any um season. But I mean I signed a contract with the University of the Cumberlands. So I am first um dedicated to UC. But they never saw a problem. If I have to go back, then I go. Um yeah, so the goal, of course, um is to raise student roles again next next year in um South Korea, and then I will try to make the German senior uh national team in 2028 for European Athletic Senior Championships in Poland. And then if everything goes well, I mean of course it's a dream, but I would say if I stay healthy, then I can try maybe world championships in 2030, and of course the biggest dream would be one-time uh Olympic Games um in 2032 or 2036, but that's so many years, but yeah, but next next year student world championships would would be a good point, like a huge goal for me.
SPEAKER_02Well, you never know about the Olympics, everybody starts somewhere, right?
SPEAKER_00Yes.
SPEAKER_02Hey, it's a great goal to have on your radar. Well, you run some pretty grueling distances on the track. Uh, a lot of distance runners say there is no way they would ever run the 10K. So, how do you handle all those laps and races where maybe you don't feel the best or the in the groove feeling really never comes, and you're just grinding lap after lap. What are you telling yourself? What is your mental approach? How do you handle all of that?
SPEAKER_00So, first of all, of course, it's hard. Yep. Um but the good thing is because I mentioned before, I'm not racing so often. So I had now this year two 10K races, for example, outdoor. This is the qualifying mark in Wake Forest, and then Nationals. So it's not so much. Um, because of that, I don't race so much. I have like more my mind together, and I can really be locked in. Because for me, athletics is like everything. I mean, only God and my family is like overrunning for me. So um so I can get go really, really locked in and just like enjoy it. I mean, if you have a good preparation and like a real specific preparation, you don't need to be scared for the 10k. I know 25 laps, it's it's crazy in the mind, but um yeah, you don't need to be scared because if you have a good prep, um there is nothing to be scared of because people are also scared when they race the 8-800, and like in the end, 800 is like two laps full of pain. And in the 10k, if you race it rightly, you feel the first four miles nothing. So like it's I mean it's a really big mental aspect, but I would say that to have my mind good together. Um, but of course, you need to mental to be mentally really really strong. Um yeah.
SPEAKER_02So well, what are your some of your favorite running products or gear? So do you have a favorite shoe? Is there something you like to wear? Do you have a recovery tool? Any supplement? Anything that you want to mention or that you like using is great.
SPEAKER_00Yes. So I am um right now um NIL athlete with the Spanish brand uh Joma. So basically, I wear all these stuff besides when I compete uh in the Cumberland jersey, but like also the spikes I'm wearing are are from Doma because I'm Joma athlete. It's uh it's J-O-M-A, is a Spanish brand. It was the last year's more based on uh soccer, but now it's also into running. Um, I mean the spikes, the R1001 1200 spike, I think it's really good. I mean, I want national sprivet as well. Then of this brand, my favorite easy run shoe is the R6000 and the cobble plate shoe for Rhodes is the favorite for me, the R3000. Um yes, and my favorite recovery tool, um I would say I don't really have because I'm a big fan. I still think that human hands recovery tool than like every machine. So I'm like really big fan of um sport regeneration massage for the legs because I think it's the most natural and uh best way, but sometimes if it needs to go faster, recovery boots is good, ice bath is uh really good. Um yeah, hot top as well. And if you have sometimes uh injury or you feel really tired, then also our boost treadmill. Um we have two here at the University of the Cumberlands, is um pretty good, yeah.
SPEAKER_02Well, do you have a favorite professional runner that you like to follow or another athlete from another sport that's on your uh favorites list?
SPEAKER_00It sounds um stupid, but actually no. Um I was in my of course when I was in my childhood, like the big soccer names were like my idol, but for running I really don't have an idol because like to focus too much on like other things that would change my view on things, and I really have favorite view, so actually I don't have a f favorite runner.
SPEAKER_02Um, what are your favorite things to do? So if you're not training and you're not working on your classwork or you're not studying, what are you doing with your free time?
SPEAKER_00Yeah, you mentioned already 95% of the of the day what I'm doing. Um but yeah, here I don't have much um policies in Finnsburg, but if possible, I really like to go to restaurant and like try like new things. Um yeah, I would say shopping as well and just hang out with my friends and um listening to music. Um I cannot sing or um or or can play an ins instrument, but I really like uh listen to music like pop. I mean to mention some um people for Travis Scott, I mean the the the basis things. Um yeah, so I really like to listen to music and just hang out with my friends and have a good time.
SPEAKER_02Um that that sounds perfectly fun and fine. Uh what is your major? What are you studying?
SPEAKER_00My major is ESS, so exercise and sport times. Um yeah, and I'm always um I'm like almost done, and my goal is to get a master's after still here.
SPEAKER_02Well, you have lots of experience in exercise, sport science, so I feel like you'll be a pretty good pretty good uh person to know the background of what it takes to do some of those things. Uh well, what is next for you this summer? What what are your plans as far as racing goes?
SPEAKER_01Do you have anything on your race calendar?
SPEAKER_00Yes, because I didn't race so much because um I was in December and January, so it was actually um not a surprise, but I was really happy that I still could win both titles and like get through the season healthy. Um now, firstly in the USA, I will attend the wedding, then I will fly back to um Germany. And on my plan, I don't know yet. There is like a road mile in my um home city where I would just like attend basically for fun, and then maybe some underdistance 1500 or 3K, but no specific. Um because I want also to prepare for cross-country because big things are coming, hopefully, for the University of the Cumberlands this cross-country season, this upcoming cross-country season.
SPEAKER_02Okay, well, we'll have to keep an eye on that and stay distant. Yeah. If you could race any event in any venue, where would you pick to run and what would you pick to run? So this is your dream race.
SPEAKER_00Um Olympics 2032, Melbourne, the marathon.
SPEAKER_02Okay. Well, hey, who knows, right? We could maybe see it come to fruition. Well, it has been great to get to know you and to hear about your training and your racing. And I think that having your perspective from both the track and the road is really important and interesting. So thanks for taking time out of your day to chat with me. And I'm sure we will definitely be seeing more of you and your amazing accomplishments to come.
SPEAKER_00Thank you so much. And I mean, it was a pleasure to be here and thank thank you for your time because this podcast is amazing. I mean, I looked it up, and you guys, you taught some good NIA athletes.
SPEAKER_02Yes, I love to shine the light on this division because I don't think it gets enough credit, and a lot of people just aren't aware of some of the incredible accomplishments that athletes have made in the NAIA. So Yeah, thank you for that.
SPEAKER_00Thank you so much.
SPEAKER_02Thanks so much for tuning in to the Red Banner Race Report. I can't wait to feature more cross-country and track and field athletes from the NAIA. So stay tuned because it just might be you. If you enjoyed today's podcast, please share, subscribe, and leave a review. You can find the Red Banner Race Report podcast on Apple Podcasts, Spotify, Amazon Music, and other major media players. You can also ask your smart speaker to play the podcast. If you have an idea for a great topic or guest you'd like to hear about, feel free to contact me through the show notes or reach out on Instagram.