Hi,
I also have a 2000 2.5L so maybe I can help a bit.
As far as the "valve seat deal", are you referring to the well known issue of recessed valve seats? If so, there are some good videos on You Tube about this issue.
I think I have a couple links saved from a few years ago when I was researching the problem for my truck.
In the meantime; If I remember correctly, there are a few things you can do to test for recessed valves-
1- Compression test.
2- Cylinder leak down test
3- Water test- If the head is already out of the vehicle, you can turn the head so the combustion chambers are upward, fill them with water or other liquid and see if any of the valves leak after some time.
I'll have to get back into this again since I never got around to checking my engine since many other things kept rusting off, breaking, or failing for 3 years straight so testing for recessed valve seats took a back seat to everything else.
As I come up with information, or videos I'll post them here. I figured I'd post a quick reply rather than leave you hanging.
Oh, regarding the random RPM racing; It could be from several things but one thing you might check is your IAC ( Idle Air Control) valve. If you don't know what, or where it is just let me know, I have pics of mine, both an aftermarket Hitachi replacement and the OEM Motorcraft valve I ended up going back to since the Hitachi valve was causing extreme RPM surges when shifting, stopping, and pulling out from stops signs, etc.
If your truck has an aftermarket IAC valve it could be the issue since Ford used a solenoid type IAC on the 2.5L( maybe others too, but I know they did on the 2.5l) while aftermarket IAC valves are either stepper type, or a hybrid between the two.
Our little 4 banger only likes to run with a true solenoid type IAC valve. I just removed and cleaned my OEM again last week. I actually reinstalled it a couple years ago after the Hitachi kept causing problems.
Other possible causes could be-
Dirty/Faulty MAF( Mass Air Flow) sensor
Vacuum leak/broken or missing line
That's all I can think of off the top of my head.