Saturday, December 9, 2017

Never Say Never

I declared to the world that the Oct. 9 25k run was my last long race. I must admit that I probably was racing too much as that was my 25th race in 2017.  I decided then to put more time playing tennis and do shorter runs rather than races. Also I decided that I should put more time in the gym.

There were many factors that were considered in that big decision not to race.

But today I'm back When my wife asked me what Christmas gift I want, I said that I want to run 3 races this December: The Brown 32k on Dec. 10, the Splendido Sunset 21k on Dec. 16 and the Rizal to Rizal 50k on Dec. 31.

And so I'm back. And I'm never saying never again...

Post- Race Philosophical Reflections: (Running induces zen-like meditations that makes philosophers out of unsuspecting runners…)


Yesterday, I still had a high fever, cough and body aches from a 3 day bout with flu. I was tempted to do a DNP (did not participate).

But I got to ask the right question just in time- What must I do to be able to run the race even with the flu effects? The answers came quick: go to acupuncture despite the 2 hour traffic, dont attend the Christmas party in order to prepare well and to get max sleep.

Voila- it worked. Well at least as far as finishing the entire race route was. Since my last LSD was only a 20km last week and my last race was 25 km 60 days ago, my mental endurance was up for a test. And it passed up to the 27 km mark, after which I decided to walk for most of the way.

The mental strength was so challenged that I was tempted several times to go the easier way out by not completing the route. This would have been the first time. But NAH, not worth it. I wouldnt deserve the medal or the shirt and I will forever be haunted by it. So I FINISHED. And I was prouder that I did.

Today was the best of times and the worst of times. This was my worst time in a 32k, but of course I have an excuse. This is also the best time since I kept my race integrity and finished the whole 32k when I could have easily cheated and run only 27k, But that's not me, never! And this I can say will always be NEVER.

Monday, December 4, 2017

Omni Runner- Anywhere Anytime


Arrived early so i can drop off my son Jeric. What to do? 

Run with purpose! 3s- shirt shoe sometime! One of the many advantages of running


Did a 5 K Run 98 @ UP RW2 with 5 30 sec sprints and 2 min recovery up and down at UP science complex...

Always hard to start but once there is momentum, it is harded to stop. Really intended just to do the sprints but what the heck, did the UP loop too.

And instead of running on the concrete and asphalt, went on the trail too. 

Omni-runner I am. 

Sunday, December 3, 2017

OBF LSD and 3 Letter Truths

OBF = One Big Fight (for Atenenistas)
LSD = Long Slow Distance (for Runners) or Learning Self Discipline (for me)

Ateneo just won the Men's Basketball Championship of UAAP's Season 80 dethroning the very worth defending champions, DLSU Green Archers. The victory was sweet and hard earned and perhaps DLSU is the only team whose champion's heart and exceptional fighting spirit makes even 10 point leads with almost no time left, unsafe.

The OBF chant is always there during games. But did you know, that this part of the Ateneo Brand is even in the email's of Ateneo Loyola School official school emails? I should know because my daughter is a college freshman and her email includes OBF.

I have been an Atenean since 1990 when I first took my MBA. I was fortunate to have been given the opportunity to teach marketing at Ateneo since 1994, immediately after completing my MBA. Since then, I have taught 76 classes during the weekend or weeknights while working in corporations during the day.

Perhaps it is worth noting that Atenean or not, we all have our OBF every day. Some fights are larger than others, of course, but they are fights nonetheless - the white wolf vs. the black wolf, the Jedi vs. the Sith, the Jekyll in me vs. the Hyde in me.

Another 3 letter truth is LSD which represents what runners must do during weekends to gain enough physical endurance and mental toughness. While LSD normally means Long Slow Distance, today's experience made it mean something else: Learning Self Discipline as this is the first time I ran on my own for 3 hours almost continuously as part of my preparation for the longer 5 hour 32k run next week.

I know from experience that missing today's LSD would mean struggling in next week's race. So even if I slept late and had only 3 hours of sleep, I had my OBF for the day and ran 19km in my home subdivision. No race medals or finisher shirts, just the satisfaction that I have done what I needed to do to prepare myself for next week's OBF. To ensure that I was really prepared, added 2.5 hours of singles and doubles tennis... I am ready for my OBF because of my LSD and for today,  that is my 3 letter truth...

Tuesday, August 29, 2017

Why Linked In? (For the UP Student)

Linked In profiles are a  part of the mandatory requirements for completing the Digital Marketing course which I coach at the University of the Philippines

In a way, this is a higher level version of the traditional "Introduce yourself to your classmates and to the professor" activity at the start of every class. A student recently asked why there was no formal introduction by coach on the first day of the trimester- this is why.

More importantly, this exercise is an immediate and practical application of marketing in the real world to the most important brand in the world for you - the brand with your name on it. So why not use effective marketing principles that we learn in class to promote your personal brand and get higher returns for doing so? Why confine your brand to the classroom when you can get a google result at the top of the google page with your name on it, for free?  Why let other people determine what others see on the web about you when you can have relative control over it (as my marketing class will learn later in the course, this is your brand identity- what you say to the world vs. brand image- what the world thinks of you).

Want proof? Do a google search of my family name- "de ungria", what do you see? Try other search engines- yahoo, bing, and what do you see? Then do a  google search for your "family name"  or even of your "whole name", and what do you get? I rest my case, or in this example, I rest my link...

Here's how to create an effective Linked In profile:

This is a snapshot of the correct post.

Note the following key elements: (1) recent, smiling, colored picture (2) customized url or weblink (3) one word descriptor (“vcoach”) and (4) elevator speech. The details of what all these mean are in the explanatory powerpoint below (Creating the Professional You via Linked In)

Once you make your profile,  you have to  post the url to our class FB page as a comment on the linked in assignment.

A second requirement is this: While in Linkedin, export the file as a pdf, then email the pdf to Here is a snapshot of how to export your profile as pdf. Simply click on the down arrow beside "Edit" as shown below.

Here's why joining Linked In is a great idea.

What should be in your linked in profile?

What is linked in?

Here's a sarcastic take on why not to join...

New User? Here's a User's Guide

Thursday, August 10, 2017

A-Team and 42K Team: Volunteer Now!

I am inviting and encouraging, students and learners to voluntarily join  the A-Team or the 42K teams of the class.

To the A-Team, both the effort (doing all the mandatory and optional assignments) and the result (grade) are important. 

To the 42k Team, the effort is the full reward and the grade is not that important. It is like me joining a 42k marathon with the end goal of just enjoying and finishing the run rather than winning 1st, 2nd or 3rd place. Surely, the effort to finish a 42k is incomparable as wining the 5k fun run and that shall be considered. 

What is expected?
Volunteers to the A-Team and 42k Team need to send an email to signifying their intention to join.

Team members are expected to do all assignments well and on-time.
Go the extra mile.
Rise from the ordinary.
If possible, be among the first to submit assignments particularly those which are posted on-line for the rest of the class to see and use as benchmark.
Volunteer for class tasks and help out in the class admin.
Point out room for improvement silently (via email) or loudly while in class (for example, class should end already...)

What is the reward?
The hard work you put in is in itself a reward. While there is no guarantee of the highest grade will be given (as this can be achieved even by non-members who still perform well vs. the majority), it will be easier for you to be noticed in a small group of A-team and 42k team members than the large group of the regular fun runners.
The other reward is that other members of the class who are happy doing only the passing standards and mandatory requirements of the class (the 5k and 10k runners as per this analogy) will not be forced to run longer than what they signed up for.
Furthermore, the longer distance runners (the 21k and 42k) will not be bored or find the course too light in learning and challengers.

What is the penalty?
None. Although I would appreciate it much if members formally opt out of the A-team or 42K teams rather than stop doing what is expected and make me wonder why. 

I love it when a plan gets together....

Thursday, July 13, 2017

Creating Videos is an Essential Component of Digital Strategy

Today, I created and uploaded 3 educational videos on youtube.

It's been at least 4 years since I did this. But now that I am privileged to coach 2 digital marketing classes (Ateneo Graduate School of Business and at UP College of Business Administration), I think its about time to practice (again) what I preach...

The videos were captured by a free app called Jing by Techsmith. The free version allows up to 5 minute screen capture of your desktop in swf format. I converted the swf to mp4 using   "VIP Video Converter". Mp4 is one of the video formats allowed for Youtube upload, swf is not. While there is a free trial version of the VIP Video converter, there is a watermark on the converted product and of course that is not desirable. At US$ 17.95 or about Php 900, I downloaded the converter and voila, 3 educational videos.

This first video shall replace the typical "Introduce Yourself" part at the beginning of classes. All students shall now be required to create a 1 minute version of their professional background, upload it for youtube and post the url link on the class Facebook page.

This 2nd video aims to enhance the content of the student blogs, which is also a requirement for Digital Marketing classes.

 This 3rd video shows the status of Social Media and Digital in the Philippines as of January 2017.

These 3 videos are far superior to a digital  video I made last week using a different combination of digital tools, powerpoint and imovie. Here it is...

I am sure that with more purposeful practice and using other digital tools, the creation of videos shall continue to be an essential part of any digital marketers arsenal.

Have you made any videos for this digital marketing class? Share them and grow!

State of Philippines Social Media and Digital as of January 2017

Where is the Philippines now in terms of Social Media and Digital?

This is the video lecture I use in my Digital Marketing classes. The data is as of January 2017 and the reference files are indicated below.

 Here is a good infographic summary:

Below is a summary of the Philippine data which was the "extracted" report created annually by Third Team Digital Media and uploaded January 2017 from the data by We Are Social and Hootsuite.

The State of Social Media and Digital in the Philippines for 2017 from Fleire Castro

This was the source data...

Published on 
A snapshot of internet, social media, and mobile use in every country in the world. This report is part of a suite of reports brought to you by We Are Social and Hootsuite - read the other reports for free at
2017 Digital Yearbook from We Are Social Singapore

Pls. comment with at least 1 set of insight and action as a result of the above information... Pls. comment below. (Also, where applicable, pls. compose your answer first in your blog. Then copy the url of your blogpost as well as the content of the blogpost in the comment portion. Pls. see my sample comment at the bottom of this blogpost.

Sample Comment for this post:
Insight: Filipinos are a patient audience. They spend more time on the internet partly because of the slow internet speeds.
Action: Content on my internet pages should put a higher priority on speed of loading on low end mobile phones with slow connections rather than dazzling but slow.

Pls. comment below and on your blog!

Tuesday, July 11, 2017

Disrupt You!

Published on Mar 4, 2016

Jay Samit teaches people how to master personal transformation, seize opportunity, and thrive in this era of endless innovation.

Serial entrepreneur Jay Samit is a technology innovator who has partnered with startups, Fortune 500 firms, and the White House to positively impact the lives of billions around the world. Samit is the bestselling author of Disrupt You! Master Personal Transformation, Seize Opportunity, and Thrive in the Era of Endless Innovation.

Thursday, July 6, 2017

Did you Know? E-commerce at 9.3% of GDP in the PHILIPPINES!

This is very interesting... Personally I was surprised that it was already that high. Pls. look at the data and the methodology...

What do you think? Pls. comment below...

Digital Marketing for the Ateneo MBA Student

Digital is disrupting the way we behave...

Here are some questions and actions for the Ateneo MBA Student...

Please comment below on what action you will take in this digital disruption (ideally, your response should be based on the lecture and the presentation below...)