By vacuum leak, I mean that air is getting into the engine at some point
after the air plate.
When all of the air is measured by the air plate, the engine runs at or near stoichiometric
http://en.wikipedia.org/wiki/Air-fuel_ratioIf any air leaks in to the intake after the air plate, it will dilute the air/fuel ratio and cause problems with idle. Most of the time, it shows up as a engine that will idle acceptably in neutral but will die when put in gear. It may run better when first started due to the warm up regulator adding fuel.
Some folks use carb cleaner and others use WD40 to find leaks. Just spray around the intake and vacuum hoses while listening for a change in idle speed. Keep in mind that these things are very flammable and you are spraying them on a hot engine.
Fixing leaks can be as easy as reconnecting a hose thats fallen off it's fitting or as difficult as replacing the intake gasket. One is free and the other might cost $400 or more if you have a shop do it.
It sounds like your air plate is reacting much as mine does when pressed down. I don't think it's part of the problem.
If you have a EGR valve, it will dilute the air in the intake with exhaust gases and cause a poor idle.
Replacing the distributor cap, rotor, spark plugs and maybe the spark plug wires, are relatively cheap and easy things to do. A Haynes or Chilton's manual will guide you through. Also make sure that the firing order is correct. This means the the spark plug wires go to the correct spark plugs. The engine will run poorly with two wires crossed and may clear up a bit at higher RPMs, if you can get it to accelerate at all.
Michael