your problems seem to be almost solved...
I've done a few multitrack-recordings,
44KhZ@24bit x 24 up to 26 tracks on a very old Laptop.
I've also seen a decrease in performance when I started upgrading parts of my system..
so from what I've experienced:
XP(32bit) is the way to go.. ram is not an issue, and an internal 7200rpm drive is sufficient
Vista is the worst in terms of performance (DPC latency)
Win7 is better than Vista, but worse than XP
So, if you don't get the basics right you'll not get a good performance no matter how hard you try.
The Harddrive needs a constancy throughput performance.. you'll not get that with a SSD drive (unless maybe you'll spend really lots of cash).
I am a bit too lazy to do the math right now, but a 7200rpm should do fine. I had an IDE Hitachi drive that worked very well.. the 2,5" 7200rpm ide drives have been discontinued,.. I guess you are still getting them as SATA drives..
I don't know your audiointerface,.. doesn't it have a direct monitoring feature ?
I used to hook up my ff800 and 2 octamics in series (mics/line -> rme audiointerfaces->output to foh).. direct monitoring enables..
latency within Sonar/audio driver at a very save setting.