I was surprised to find after using dictation heavily all year that I actually talk a load of rubbish when I'm speaking, using all kinds of cliches and fillers and saying way more than was needed.

Yes, I feel very similar. Maybe it's just that my verbal intelligence is lower than average but it feels that the signal to noise ratio is much lower when I speak off the cuff vs when I type.

Same experience. Faster, but also much more filler.