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In her first column for ESPN, Australian Olympian Emily Seebohm reflects on the experiences of the London Olympics, including her silver medal in the 100m backstroke, and the important lessons she learned there and at the 2015 world championships in Kazan that have her poised to race for gold in Rio de Janeiro.Four years ago, I was fast enough to win gold in the 100m backstroke at the 2012 Olympic Games in London.The trouble was, I swam a gold-winning time in my heat before touching the wall some 0.45 seconds slower in the final.Its a lesson Im determined to learn from at the Rio Games.Failing to win gold at London was really tough. At the time, I set my sights on gold and nothing else; that was all I wanted. If I didnt get that gold, it wasnt good enough. But I have another chance now. After four long years featuring thousands of hours of following that thin black line, I can finally make amends.The major lesson I took from London was the need to peak at the right time during an Olympics campaign. I cant go out and swim my fastest race in the heats again. I am so determined to get faster from the heats to the semis and then the final; thats something I didnt do in London, and its an area I can improve in.Race Smarter, Not HarderMy coach David Lush says I have to go out easier -- not easy, but easier -- as I sometimes go too hard and then it hurts me at the back-end if I die a bit because Ive worked so much harder going out. If I work smarter and go out a bit easier, then Im able to bring it home much more strongly.But its hard, because you want it so badly and you push yourself so much early; but it can end up hurting you when you need that reserve energy at the end and youve got nothing left to give.Relaxation Can Deliver ResultsI still love racing and I really enjoy big events like the Olympic Games, even more now than when I was younger. Before, it was daunting to go out and race against the rest of the world; but now I go out there feeling so much more confident inside myself because I know I can do it, and I dont have to over-think things.In fact, Ive never felt more relaxed at a major meet than at last years world championships in Kazan, Russia, where I won the 100m-200m double. It was a fantastic result and I know if I can go into this Olympics with the same mindset, Ive got some great results up my sleeve.I think, having done so well in Kazan, it means theres less pressure on me because I have that much more confidence now. That confidence gives me extra drive when I need it, and the mental strength I need when Im racing.Taking It All InThe four-year Olympic cycle brings with it so much pressure. But this is my third Olympics; Im ready to go and I just cant wait to compete.I know what to expect now. It gets crazy before an Olympics but I can just be in Rio and have fun and enjoy it.I need to take what I learned in Kazan into Rio and enjoy the experience. Its over so quickly and its only on every for years, so you have to enjoy it. And Im confident I can do better and improve from London.Im Taking Nothing For GrantedI never like to guess what may happen when the Games finally get underway. Who knows what will happen? Maybe Ill get sick or injured before I can start racing; I mean, Ive dislocated my kneecap riding a horse before, so anything can happen!But fingers crossed nothing like that happens. Ive worked so hard to get to this position. Ive made sure Ive put 100 percent in during every training session; if I didnt put in everything I had, then its a wasted session.So Im feeling confident both from a physical and mental sense; Ive got some brilliant support from my family -- mum, dad and two of my brothers will be in Rio, which will be amazing -- my coach, my boyfriend Mitch Larkin and so many others.Rivals On NoticeHonestly, I dont pay too much attention to my rivals most of the time. I do watch their trials to see who makes the teams but for me, when I line up against them, I often dont know a lot about whos up on the blocks with me.Of course, Ill know a few from having raced against them in the past, but you get so many surprises during an Olympic year and its hard to pick wholl be a winner in each race. So I dont get too worked up about anyone who may or may not be in my races.Saying that, though, I know that my Australian teammates Madi Wilson and Belinda Hocking, in the 100 metres and 200 metres respectively, are very strong.Outside my teammates, I think my biggest threat will be Denmarks Mie Nielsen. In previous years, shes flown out of the blocks with a fantastic first 50 but lost a bit of power in the back-end of a race; Im sure shes worked really hard to rectify that.Therell be plenty of quality contenders at Rio, but Ive picked Mie as my major threat outside the Aussies.Nike Air Max Womens Sale Black .com) - Manchester City midfielder David Silva is expected to miss the next four weeks because of a calf problem. Nike Air Max Womens Sale Orange . Capitals head coach Adam Oates said Ovechkin was injured in the first period against the Vancouver Canucks on Monday and clarified it was not a head injury. http://www.nikeairmaxwomenssale.com/ . Its sharpness matched my mind. This was no night to go to sleep. Nike Air Max Womens Sale Red . There are some early surprises in the race for the Hart Trophy, but two of the contenders are the leagues biggest stars over the past decade. There are many more players in contention for the awards than just the three that Ive named, and a good or bad week can easily alter the landscape, but through the first 20 or so games of the NHL season, this is how the awards races look to me. Nike Air Max Womens Sale White . 10 Texas Rangers jersey for one last time. Young formally announced his retirement Friday after returning to Rangers Ballpark, his baseball home for all but the last of his 13 major league seasons.SAN ANTONIO -- Notre Dame quarterback DeShone Kizer loosened up the Army defense with his arm. Then the Irish took advantage with their legs.Kizer threw for three touchdowns and collected 72 of Notre Dames season-high 261 yards rushing, helping the Irish beat Army 44-6 on Saturday.C.J. Sanders returned the opening kickoff for a score, and then Kizer took over. He was 17 for 28 for 209 yards with an interception before he was replaced by Malik Zaire for the fourth quarter.Tarean Folston and Josh Adams each rushed for a score as Notre Dame rebounded nicely from last weekends 28-27 loss to Navy. Folston had 84 yards on 13 carries, and Adams finished with 15 carries for 70 yards.We were able to throw the ball over their heads, and it backed them off, so it gave us some opportunities to run the football, Notre Dame coach Brian Kelly said.Along the way, Kizer looked at second and third options to find open receivers.He is maturing as a quarterback, Kelly said. I liked his leadership today. I liked his leadership all week. He was holding players to a higher standard. I liked his toughness.Kell Walker had a 2-yard touchdown run in the second quarter for Armys only score. Ahmad Bradshaw, Armys starting quarterback, was sidelined by a knee injury.The Black Knights (5-5) began the day ranked in the top 25 nationally in several defensive categories, but the Irish (4-6) were in complete control right from the start.Sanders returned the opening kickoff 92 yards, and Kizer tossed a 37-yard touchdown pass to freshman Kevin Stepherson with 10 minutes left in the first quarter. Adams had a 2-yard touchdown run with 3:44 remaining, and the rout was on.The Irish led 38-6 at halftime. Tight end Durham Smythe had second-quarter touchdown receptions of 10 and 31 yards.I really dont know what to say after a tail-whipping like that, Army coach Jeff Monken saidd.dddddddddddd We couldnt stop the ball and couldnt run the ball effectively enough to keep drives going. Credit Notre Dame. They played like a championship team.Notre Dame had dropped three of four. But Kizer and company got a chance to enjoy their first runaway victory in a while.We kind of challenge ourselves to build off each other, both offensively and defensively, to sustain success, Kizer said. Today was the perfect example of us feeding off the defense, and the defense feeding off the offense, and one big special teams play.THE TAKEAWAYArmy: The Black Knights have only two winning seasons since the mid-1990s -- 10-2 in 1996 and 7-6 in 2010. After beginning this year with three straight wins, Army is in jeopardy of falling short of a winning season again. The Black Knights have games left against Morgan State and Navy.Notre Dame: The Irish stayed in the running for bowl eligibility. They have won 15 straight against Army.NO GOOD TIMEArmy began the game ranked second nationally in time of possession with a 10-minute edge per game. Notre Dame had an advantage of nearly nine minutes on Saturday. Monken said the Irish are too big and strong.There is no comparison physically, Monken said. They just lined up and blocked us, and they are hard to tackle.FAST STARTSanders TD return on the opening kickoff was his second of the season and third of his career.That gave us a great deal of energy and momentum, Kelly said. Any time you can steal a possession like that ... it gave us a great deal of confidence.UP NEXTArmy: The Black Knights host Morgan State. They have met once before, with Army winning 28-12 in 2013.Notre Dame: The Irish host Virginia Tech on Saturday in the first-ever meeting between the schools. ' ' '