There's no way to train at altitude living at 2,000' and training mostly between 2,000'-5,000'. But, since I know what it feels like to do the Zombie from A-Frame to Summit on Pikes Peak I know how to make myself feel like that Zombie even at 3,000'.
After 75 moderate minutes and 2,000' of vert I took Tima to the car and jogged the 1/2 mile to my favorite 440' hill to punish that thing like Oprah punishes her toilet on every last Friday in November (sorry, I'm writing under the influence of endorphines). The purpose of the 5 reps on this hill was to simulate what I will feel like in June when I'm suffering somewhere between 13,000'-14,000', nauseous and hardly able to move. The first 2 reps I went hard and felt strong. No holding back on these, I wanted to have nothing left for the 5th rep. About halfway through the 3rd rep I could feel myself morphing from Oprah to her toilet, this was getting ugly. By the end of the 4th rep I was Oprah's toilet. Mission accomplished! Now all I had to do was one more rep, I'd been averaging about 7:45 on the first 4 so I thought "what's another 8-9 minutes of feeling nauseous - I better get used to it." I started out hard, red-lining, then pulled back just enough to hold on for the next 6-7 minutes. As the nausea set in I just kept calling myself an idiot, asking "what the hell was I thinking?" The moment I hit the top of the climb I hit the ground. I laid on my back spinning and caughing for a minute or 2 before I got up and jogged back down. On the way back down I was grinning and wondering if what I just did was good training. But, I didn't care - I just loved that I knew I'd suffer and still went through with it. I may not have been anywhere near 13,000', but I sure felt like I was.
14 hours ago