I have swum in rough seas and find the most important thing to do is relax. Don't fight the conditions, be patient with your stroke to stay balanced. Let the water take you, if you are taken up on the top of a wave at the point you begin the pull phaze, you may have to pause a fraction longer to keep your balance.
Re pieces of energy bar in bento box sticking together etc. I roll mine in plain flour and then brush off the excess. Takes 95% of the stickiness away. I do the same with ShotBloks as well.
Back to your original question, i reckon you've gone out too hard on the bike as well. Also remember, you went out faster than the pace you had trained at, AFTER a decent length swim, your reserves will have been depleted by the swim.
Anyone shed any light on the run distance. Last year the run course was short. 23.7 miles from memory. After a disastrous Outlaw, looking for another IM distance race to find closure, but if the runs short, IMO it doesn't count. Website says 26.2 but any inside info??
For big endurance races, you have built it up in head as it approaches as a major event. Que stress, worry etc. everything to get the emotions going. Then race day happens. Win, lose or draw, afterwards you are physically and mentally drained. In the days after, you feel empty, your focus has been and gone. Nearly always feel down after a big event. Weirdly though, after last years Outlaw (my first IM distance), I was buzzing for weeks afterwards. At the finish of a marathon or such like, i never get the 'never again' feeling. Always want to come back and do better. At the Outlaw, after finishing, i ended up spending 90 mins in the med tent with heat stroke/exhaustion etc and said never again and i meant it. Am i back for more this year, of course i am!!!