YOu can use 2 dimmers on both ends of a 3 way. Lutron makes a digital one I have in my hallways - it comes with remotes too etc. Can't remember the model #, but I will look it up.
As far as pot light spacing goes my basement is very similar. One thing I would do is put each row on it's own switch and put a dimmer on it.
That way you can adjust the ambient room lighting as you wish.
And yeah E-Blend to do it properly just get pot lights that are rated for insulation.
2017 VW Jetta 1.4T (winter car)
2010 F-350 Nortruck Tool Shed
2007 BMW 5 (Wifey's)
2004 Audi A4 1.8T 6spd Stage III w/ Meth
1985 F-250 6.9L IDI w/ATS turbo