An update to the Speed Run Training Demos on I.Am-Half-Life offers new routes and flag-running techniques from a first-person viewpoint (or, the third-person perspective if you enter chase_active 1 at the console before playing the demo). These demos can help you understand how some TFC players seem to be able capture the flag twice in 45 seconds or less, showing off the blast-jumps, clever routes, and excellent timing the best flag-runners use to turn captures faster than many think is possible.