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It sounds like your IAC,idle air control,this unit controls your idle once your choke completally shuts off.on 2.8litre it is located right side of engine just above where your fuel lines go into your manifold ( fuel rails), it's held in by 2 screws &looks like a little electric motor, it's actually a soliniod, inside is a little pinnacle that goes in and out and is controled by the computer.good luck.
replace all vac lines first , then you need to get someone to run fuel pump pressure test to be sure you are getting proper fuel pressure , then take o propane torch ( not lit of course and go around all vac lines and intake with motor running and see if motor speeds up when you are holding it next to any suspected vac leak the tranny in this mod shifts off electric solenoids check to be sure all battery connections are clean and that i wire that ground the motor off the battery is in good condition and clean and tight , however the main care should be to vacuum and fuel pressure
It sounds like you may have a broken exhaust valve spring, although, like you have found out problems like this can be very hard to diagnose, but anyone with a compression tester and couple other tools could find out if this is the case. Hope this gives you another idea where to look.