I just can't for the life of me figure out how a 50 foot rise (common, it's not a hill) or 100 foot decent is quad thrashing. The people must not run any hills at all as that's a joke to call those hills. The flatest non track run I do where I live is 400 feet of gain in about 6 to 7 miles. That's my easiest / recovery run of the week. Tempo runs and long intervals are all done on a profile with more gain/loss than that...long runs even more and these are not runs I consider true "hilly" runs. None of this hill talk makes any sense to me.
* * * BREAKING NEWS ***
People that routinely train on hills find hills easier to run.