last update here - i went ahead and replaced the motor and managed to get that done. getting it off the regulator wasn't as hard as i feared it would be. unfortunately when i was done, while it went up/down again, the speed was just like it was before (b4 it went out completely).
i tried to lube the track and anywhere i could see the glass might make contact w/ but it didn't really help. the regulator plastic housing had a crack in it near where one end hooks onto the motor - from all the years of stress on it it seems. i tie strapped it together as best i could so it may hold it from completely breaking for awhile. i also notice that the cable on the regulator assembly had an inch or two of slack in it which isn't good - seems the cable has stretched over time.
i've put the door back together and will just live w/ the slow speed until the regulator finally breaks or gets worse - then i think i will take it to a shop for the regulator work. cheers