The Humblest is the Peer of the Most Powerfull

I hear you Rob. Going through similar experiences myself. Perhaps we just need to accept what the body is willing to give us? Some days its tough and others its surprisingly good. Mentally and emotionally demanding jobs really do impact us more than we realize as we age - and that in turn impacts us physically too.

The body can tolerate harder workouts back-to-back with different sports relatively well, but this generally comes with high volume and when you are younger.

The body doesn't like other kinds of stress (they say it treats all forms of stress the same and this is probably true to some extent but surely they aren't EXACTLY the same.).

Recovery is always important but it becomes even more essential as you age. I wonder if you can combine your harder lifting days and harder aerobic days (time is short I know), leaving the next day as a recovery day. Make your recovery day extremely light (walk or rest). Even if you feel fine, you aren't absorbing the work.

With strictly running, I think the best pattern is stress - recovery - maintenance and actually many runners could benefit from a 9-day cycle rather than a 7-day cycle (though this is hard for working folks). With cycling you can get away with more and the same for mixed approaches, but even then, you need to keep recovery extremely easy (easier than most are willing to go).

Have you read Outlive: The Science and Art of Longevity? I had to stop listening to it as it put me into too much of an existential mood, but I think it's important for the subject.