lactic acid and gu

so I just finished racing holt and was not very happy with my results:

swim -12:36
I found out at about 7:00am that the water was 72 degrees and the elite wave was not allowed to wear wetsuits. I did the swim in bike shorts and a tri top and felt like I was doing that "fun" relay where you have to swim in a man's dress shirt and shoes. Yuck! I also was not aggressive enough on the start and got stuck behind some slower swimmers. I should have been under 11:00!

bike - 56:15
I think this about an average of 22 mph. Not too shabby. I thought I could hit 55min - so this was pretty darn close. I was passed by about 3 women on a gear west train with about 3 miles to go. There was definitely some serious drafting happening. Someone on the train yelled something about it's not a three lane bike course when they passed. WTF does that mean? Apparently I was doing something wrong when I was trying to avoid drafting.

run - 41:15
Ooo ow. Yes, that is about 7:45 pace. Yikes! I know I have been running faster than that! Significantly faster! I was really thirsty when I was driving home so I grabbed the water bottle that was still on my bike. There was a little less than half a bottle of Gatorade left. This means I drank less than 100 calories during the race. Although the race was on the shorter side...I should have at least finished the bottle or eat the gu that I had taped to my top tube. Espeically since I had had eaten my breakfast, a granola bar and grapes, at about 5:30am. Not eating during the race was a bad idea and my run split shows it.

9OA ---> >:- (

I also did not warm down when I was done. I tried to take a nap but my legs feel like shit! There is still an excessive about of lactate in them. I think I will go for a long run this evening...after I watch a movie.