Well, I will do my best to explain the procedure. I'll appologize in advance if I use some improper/vague terminolgy.
First of all, when I refer to window tracks, I am referring to the rubber tracks on the inside of the door frame where the window slides against/into. They are on the sides and at the base where the window disappears into the door. I did not take the door panel off, this was a simple procedure.
First thing is to lower the windows (we all know the rears go down about 2/3, what a pain). Then clean the tracks with some a multi-surface type cleaner (fancy windex). Although I only used bunched up paper towels, you could probably finish off w/ a Q-tip to get in the tight spaces better.
After cleaning all 4 window tracks, generously spray silicone spray (not WD-40) on all side tracks, making sure to get in between well. I did not use the WD-40 type red straw, and controlling the spray was easy, just protcet the car's interior by using some paper towel in your free hand and follow the can up and down to protect the interior from overspray (probably more of an issue if interior is cloth).
I then rolled up all the windows, and sprayed at the base of the window letting the silicone slowly drip through the rubber track. I did this both outside and inside. I did use a soft, plastic putty knife to create a small seperation b/w the window and the track at the base, allowing good coverage of the inside of the track. I was not trying to spray down into the door, although I am sure some overspray in that area is unavoidable.
I kept the windows closed for a few hours, thinking the silicone would have a chance to migrate to all possible areas. I am not sure if this is necessary, it is just what I did.
After a few up and down cycles, they were a lot smoother and much quicker. And the motors did not sound as if they were straining. I think I should have tried to clean a bit more thoroughly, that is why I recommend a Q-tip following the paper towel, but overall, what a difference.
Only downside is it might take a little effort cleaning the windows, I used newspaper and the same multi surface cleaner, but it is not really a major problem. I wish I had done this years ago.
I hope this helps those of you with the same problem. Great site, I look forward to checking in frequently.