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Sounds like just too low compression. This will keep it from starting. Do a compression test and wright down the reading. Remember, when it's warmed up, the heat has made the cylinder expand a bit so the compression is going to be down. If the rings are warn out, that will drop the compression even more when it's warm. Fence the no start when warm.
sounds like you have a fuel pump problem, fuel pumps will usually get hot and then shut off allowing it to sit 30 mins lets the pump cool down allowing it to start pumping, the way you can test it is get a can of starting fluid the next time it quits raise your hood and spray some fluid down into the throttle body and if it starts and then dies it is most likely your fuel pump, hope this helps.
Are you quite sure it is not overheating? Your mention of heavy traffic, ie. stop and go, would tell me that your radiator fans are not working. I had a car with bum electric radiator fans. It worked fine if it was moving a lot. But in slow traffic, it would get warm enough to have a vapor lock or something without setting the engine-hot light.