Lyrics, yes. Running no. Last weekend I did something very dangerous, and pulled a muscle in my back when lifting and twisting. That dangerous activity was gardening.
Visit to QOP tonight. She didn't touch my back, which was starting to improve anyway. But she attacked my tight quads, calves, plantar fascia. Not the usual person, but a different approach involving standing on bits of me whilst I tried to move the muscle group she was treading on. Interesting.
My personal best marathon was at the age of 48. Then I broke that with a new pb 6 months later. Both were sub 3 hours. Ok, so I then gave up for a bit.
Now I'm 54, and not training as much. 1:30hm's are a distant dream, a 1:45 hm would be nice.
You want training advice? From the little information you've given us, it seems to be simply about doing some mileage. Several times a week. Make it a routine. You didn't say what your weekly mileage was. I'd suggest that you make a commitment, say to 30 mpw and do it regularly. It's a good start.
Normally I carry just one, but with sticky repair patches as back up. On IM races, two tubes.
Pressures? 90 front, 100 rear. (Conti GP4000 700c x23). Maybe plus 5psi on race day, but not when it's hot. Maybe minus 10psi if it's cold and wet. Minimum tyre pressure is important. I've had more punctures when the tyre is at 80 or lower.
I've found that a bike mounted pump can't get higher than 80 psi, and that is after an extended amount of pumping. The gas cans don't even get that far.
(At IMW I thought I'd hit the jackpot when I found a spare tube in the road. Only to discover that I'd lost my own spare#2). Oh well.
I know one guy who uses the tyre gloop from new. At one point he discovered that he's been riding on a multi-punctured tyre without knowledge. An interesting thought.