Any more lessons to take away besides accepting that sticky low level villains will mean higher variance
Not necessarily higher variance, just an adjustment in how you play against them. These type of players generally call call call all day long, but come out firing when they make what they perceive to be big hands (i.e. they don't bluff, so value bet them all day, and they're willing to check a lot of hands down so you won't face tons of difficult decisions against them like you will a competent LAG)
Tighten my own hand range?
Heads-up? Most certainly not.
Raise pre-flop to avoid facing any two cards (she might have called the 10k pre with JTo, much less a min raise)?
If you're heads-up you should be raising your button the vast majority of the time. You will have position post-flop and your calling station opponent will act first, giving you all the information (i.e. if they have a monster, they will come out firing, it's extremely rare for them to slowplay monsters, which allows you to fold strong or marginal hands). Also, heads-up she should be calling your raise with JTo
Don't confuse value betting with semi-bluffing (though we need to avoid bet size tells with other villains).
A calling station isn't going to pay much attention to bet, pot or stack sizes until it's an all-in bet. I've seen players like this call off almost all of their chips chasing a draw, and then folding on the river when they whiff (like calling a 3K turn bet with 200 behind and then folding the river)
Report card:
Pre-flop: D Should have min-raised for good habits
Flop: B Can't say top pair is too bad
Turn: A- The flush draw justifies putting some chips in the pot, I feel. 20k might have been greedy though
River: F Should have tightened up and checked it home when given the chance. Looking for fold equity is terrible against a sticky opponent, and I should wait for a better spot than a coin flip here.
Post-River: A+
PRE-FLOP: I know a lot of players love the minraise these days, I'm still in the 2.5x the BB camp myself. But you shouldn't be waiting for big hands, you have to be raising a very wide range here, you can't afford to wait for Aces.
FLOP: Your top pair is disguised and in a heads-up match factors to be the best hand. Your opponent should (and most likely will) call with any pair that's hit the flop and many draws as well.
TURN: Your opponent is a calling station, if she was very strong she'd be firing into you. She's in check-call mode. Continue firing, extract value with your hand (plus build a larger pot should you make the stone cold nuts on the river so you can extract even more value)
RIVER: I think it's possible, given this type of opponent, that you could bluff-shove that river flush card and get her off a better Ace. She "might" fold two pair in that spot, fearing the flush (if she rivered the flush she'd have bet into you, so that's how you know she doesn't have it). But the all-in shove is obviously going to be a high variance play, but can pay dividends. I'm fine with a check behind as well. That river card unfortunately completes a number of hands that you were ahead of pre-flop, on the flop and on the turn that pull ahead of your one pair. Definitely don't like the 100K bet.
POST-RIVER: Need to see pics and/or the video to provide strategy advice here
and limp for the extra 2k. She checks. 
and she checks to me. Next move?
. She checks again.
. She's doesn't look at the size of the pot, just the size of the bet she's calling when deciding if it's too much. 
and poses suggestively over her pile of chips. I don't know how far the definition of "tilt" stretches, but hero's play the rest of the night was definitely affected. Busted out pretty quickly.
