Good news and as embarrased as I am to admit this it was my fuel pressure regulator. I picked up a spare spider from a junk blazer a guy was using for the doors and some interior pieces. The truck blew up from a blown head gasket so i figured the spider injector would be fine, well it was ! So anyway took off upper intake for the 1000th time and the FPR was dripping fuel and that side was all clean and shiney. Swapped spider assemblies and now it even holds pressure completely. It used to leak off very slowly. Problem seems gone, truck idles smooth. Very very VERY slight miss in park or neutral but i may have a fouled plug due to all the leaking. From what i understand the excess fuel leaks into cyl 5, so i'll check that plug out. But problem solved, another reason not to get cheap parts... stupid Dorman FPR.