Rob,
(1) AMS only once, at about 13K', due to a failure to acclimate. I've been above 14K' about a dozen times, and above 11K' countless times, all with no issues other than that one time. Every other trip to elevation, I've generally slept at least one night at a minimum of 7000 feet before pushing above 11K'. I once went from essentially sea level to above 14K' in the space of about 12 hours without incident, which gave me a false sense of confidence regarding my sensitivity to elevation. The AMS at 13K' the next year cured me of that notion. Diamox only once, last year while taking my wife and daughter up Whitney - I was taking no chances with an 11 YO.
(2) I hike the same route at a local mountain park a minimum of once weekly, usually Saturday - it's my primary workout. Cumulative gain is 2000 feet in 6.1 miles. No heart monitor so I can't speak to pulse with accuracy, but I'm guessing I max out at about 150 on the steepest, longest uphills. Some days are really intense, covering the distance/gain in about 2 hours, while others may be more mellow, depending how I feel and how much weight I'm carrying. I stay steady on the uphills and tend to jet on the downhills to keep my heart rate up. I'll often grab a mid-week "quickie" of 4 miles and 1300 feet at the same mountain.
I've recently added treadmill work at a gym to my fitness plan - yesterday I did 5.1 miles on a maxed 15-degree slope for 4000 feet of gain in 2:20 of work. My heart rate was generally between 115 and 130, with a high of 140 when I had the machine set to 3.5 mph on the 15-degree incline. I'm planning a Whitney MR dayhike next month, so this treadmill work will likely be a big part of my training plan the next few weeks since there are no sustained 6000-foot uphills in Georgia (or east of the Rockies, for that matter). Most of my work is brisk hiking, no running - at 54, I'm saving my knees. I occasionally hit the climbing gym and do upper body work, but it's very sporadic.
(3) I live at about 1000 feet, and do all of my training under 5000 feet. I get to 10K' or better 2-3 weeks out of the year. The first couple of days at elevation I feel weakish, but by day 3 or 4 I'm generally acclimated well and moving pretty much as if I were at home.
Please be sure to share the results of your research with us.
