Am I overtraining/ed

I am a bit worried, not willing to turn the tempo down yet, but willing to consider it as something that needs to be looked into. 

So, I have started at least researching, this is what I have found so far:

 

Common Warning Signs and Symptoms of Overtraining Syndrome

• Washed-out feeling, tired, drained, lack of energy (comes and goes)
• Mild leg soreness, general aches and pains (just started this week)
• Pain in muscles and joints (have always had lower back and shoulder pain)
• Sudden drop in performance (No)
• Insomnia (Been getting worse, having to take things to help me sleep and stay asleep)
• Headaches (yes, and getting more frequent)
• Decreased immunity increased number of colds, and sore throats (No, knock on wood, I try to prevent as best I can) 
• Decrease in training capacity / intensity (No, I only did a lighter back workout today because of lower back pain)
• Moodiness and irritability (Only when I am hungry)
• Depression (No, quite happy and excited about competition)
• Loss of enthusiasm for the sport (no, more excited every day)
• Decreased appetite (Lord No, could eat an entire jar of peanut butter on Que) :)
• Increased incidence of injuries. (Other than my recent leg cramps no, not increased, the same as always)
• A compulsive need to exercise (Yes, most definitely)

What am I going to do:  (Probably starting in the morning)

Another way to test recover to use something called the orthostatic heart rate test, developed by Heikki Rusko while working with cross country skiers. To obtain this measurement:

• Lay down and rest comfortably for 10 minutes the same time each day (morning is best).
• At the end of 10 minutes, record your heart rate in beats per minute.
• Then stand up
• After 15 seconds, take a second heart rate in beats per minute.
• After 90 seconds, take a third heart rate in beats per minute.
• After 120 seconds, take a fourth heart rate in beats per minute.

Well rested athletes will show a consistent heart rate between measurements, but Rusko found a marked increase (10 beats/minutes or more) in the 120 second-post-standing measurement of athletes on the verge of overtraining. Such a change may indicate that you have not recovered from a previous workout, are fatigued, or otherwise stressed and it may be helpful to reduce training or rest another day before performing another workout.

In the meantime:
If you suspect you are overtraining, start with the following:

• Rest and Recover. Reduce or stop exercise and allow yourself a few days of rest. (No)
• Hydrate, Drink plenty of fluids and alter your diet if necessary. (Yes, had already thought to do this one)
• Get a sports massage. This may help relax you mentally and physically. (Considering it this weekend)
• Begin Cross Training. This often helps athletes who are overworking certain muscles or suffering from mental fatigue. (Already do this)

I will let you know the results of the test above.  Will be kind of interesting.