You could build up gradually to 4 to 5 days running and once that is working well then look to speed one of them up.
You could also do some fartlek running - pick a lamp-post or something in the distance and run faster to it. Jog easy for a bit then find something else to run faster towards. It can be as random as you like. Make sure your body is warmed up before going faster.
Increase volume (days or miles/week) OR intensity (speed). Try not to do both at the same time.
Nice repping SG and reasonably commensurate across the times.
I had a close call on a short stretch of 60mph road near here on Sunday. I wasn't in any position to run away too fast though.
Club clothing is an interesting discussion. Mrs club have refused to accept one of their lot's Woky time for their club champs. She took her vest off mid race and wound it round her arm (I assume she had something underneath) and hence was not in club kit.
Tonight they have a 5km track race for their club champs. The track is only available to that club tonight so not an open. No club kit = no champs points.
In Rule 143 (1) it seems to be defined as the opposite of improper clothing: In all events, athletes must wear clothing which is clean, and designed and worn so as not to be objectionable. The clothing must be made of a material which is non-transparent even if wet.
Very subjective though. Even the 'clothing' aspect - 2 long socks and a pair of short shorts