2005 Expedition XLT 5.4L Triton V8 P0022

[65comet]

Couple weeks ago it started running rough after warmed up at low idle situations. Even died turning sharp and slow into parking spaces. Then finally popped a P0022 with the Check Engine Light (CEL). Timing retarded on bank 2 (drivers side). So I searched and learned everything about the 5.4L Triton V8 and variable camshaft timing (VCT). A few good videos on youtube. I pulled out the drivers side VCT solenoid. Slightly harder on the 05 than the 04 as shown on the video. The 05 power steering bracket is bolted at the bottom to the exhaust manifold and tough to get to. I finally just bent that bracket out of the way leaving it bolted still at the bottom. One of the screens on the solenoid was ripped. This solenoid had a clip in the end so you could take it apart. The inside piston had a knick and wouldn't let it move freely. I don't know if it was the screen that did it or if something went through the oil passage and hit then broke the screen and caused the knick. I polished the piston and put it back together. Cleared the codes, changed the oil and drove the heck out of it. A couple days later the P0022 came back and back to shaking after warm up at stops. So I went ahead and replaced both solenoids. A couple of days later, P0022 and occasional low speed problems from the timing not returning to its proper point for low rpms. I found one (and only one, so I don't know how trustworthy) article that said to test the cam position sensors for resistance. It said 800 to 1,000 ohms is good, anything else is bad. I took them both out and they both read 350 ohms. I thought it strange they both would be exactly the same. Anyone know what it really should be? I don't want to just replace parts. I knew the solenoids should go with that broken screen. I'm really worried that the solenoid screen is still in an oil passage stopping oil flow to continue through it properly, then that causes popping the code. Normally my wife drives it, but she is totally around town driving. So I'm driving it. One mile to the expressway, 60 miles to the exit before work and one mile from there to work. It has absolutely no problems on the highway. Just killing me with the $4.35 gas prices lately. I thought about draining out two quarts of oil and putting in some tranny fluid to clean the motor out. I bought it in 2010. When I pulled the solenoids, I could see one heck of a gunk buildup inside the valve cover tops. Previous owner must not have taken care of things the way I do. Because of the way it acts, I don't think it is a problem with the cam phasers.