UNCTUOUS, you say
...but cannot recover anywhere near the performance that I used to have
but don't tell us what else has changed...
What is the box plugged into ? Switch, hub, manufacturer ? If you have any control over the other end, you may find it worthwhile to
force the switch/hub into extaclty the preferred combination of 10/100/HDX/FDX that you want. I have come across a couple of occasions when the auto-negotiation fails abysmally, reducing the performance of a 100Mb full-duplex link (theoretical capacity 200Mb/s) down to the perfomance of a 9600baud modem....

If you can force each end of the link to your preferred settings, and don't rely on auto-negotiate, that
may solve your problem...
HTH