I think I agree with a lot of what you said.
But with respect to improved neuro-muscular coordination making you faster, the idea is that better coordination makes your more efficient, ultimately requiring less energy for the same speed, or the same energy to go faster.
How? There are a few ways.
The muscular system and the running motion is quite complex, requiring execution of many muscles in parallel and in sequence. You have antagonists and protagonists. For example, if you have a sub-optimal sequence of the timing of muscle firing, where your quads and your hamstrings are both activited, for a brief instant at every step, you waste a lot of energy because one set of muscles are resisting another set.
Another technique is improving your form. If you spend a lot of your energy hopping up and down, or with a lot of sideways motion, or rotation, instead of in a forward direction, you can gain a lot of speed for the same energy by improving form and technique.
In longer races, you start to get tired, and your form breaks down, as parts of your body moves into different positions, wasting more energy, especially at a time when you need to conserve it.
Not too long ago, I would have argued (and I think I even did), that once you've maxed out your VO2max, and pushed your lactate turnpoint to the point of no return, that continued training by the physiological zones is still valid training, and it will still cause long term neuro-muscular improvements, in a "practice makes perfect" kind of way, as the feedback loops to your brain help improve and optimize your motions. I still think it's not wrong, but (at the risk of plugging the book again, but I think it's a good answer), Matt Fitzgerald, in "Brain Training" talks about techniques to improve and maintain your form. He:
- characterizes a handful of common characteristics of all elite runners, regarding turnover, ground contact, stiffness in the legs, minimal vertical motion, etc. ...
- gives "cross-training" exercises to help find and train unused muscles (hip stabilizers), which may have become dormant, especially in sedentary office workers (or forum surfers) who sit in front of a computer all day. The hip stabilizers help keep your hips stationary, especially at the end of long races, so that energy from the legs aren't absorbed into rotating hips.
- gives a set of drills to help isolate and improve certain running-like motions.
- gives a cautious (and optional) recommendation to go towards a minimalist shoe, to avoid bulky cushioned shoes which alter your form. (Cautious because he is mindful of avoiding injuries too).
It's hard to do the 3 or 4 chapters in the book justice, in these few bullets, but I don't want to rewrite the book here.
I think the key to running fast is to both improve how much energy you can produce, and how effectively you can turn that energy into forward motion.