Amy kicks into high gear with just one week until the race

Amy Boerema is training for the U.S. Women's Series Sprint Triathlon in Naperville.

I'm feeling pretty proud of myself. I kick things up this week, really pushing myself every day in both time and intensity of my workouts.

I do my first 'brick' workout - combining two sports - on Monday, starting off easy with a 20-minute bike ride and 10-minute run. My body responds well, and I feel great afterward. This format forms the basis for the rest of the week's workouts.

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I work on slowly increasing my times each day and adding swim sessions. On the treadmill, I also focus more on interval training, with one-to-two minute bursts of speed every few minutes. And, knowing my body adjusts best to taking baby steps, I don't hesitate to take breaks.

A main goal of mine is to have as few surprises the day of the race as possible. So anything I do - or eat or wear - on June 22 should not be a first. Thus, on the advice of one triathlon expert, I'm working to build up to one session of 120 minutes of cardio (in whatever form), or about the time I'm estimating it will take to finish the triathlon. I reach about an hour and a half this week.

On Saturday, I also head back to Naperville's Centennial Beach. I swim for about 40 minutes in the deep end, with short rests. For the first time, I wear my tri suit and a swim cap, the latter which helps immensely.

It's not as scary this time. Knowing what to expect really is more than half the battle. I still look up several times to get my bearings - this is rather annoying, as it forces me to stop mid-stroke - but I'm much more careful about pacing myself. For the first time in open water, I get into a rhythm, just as I do in the gym pool.

By the end of the week, I'm feeling better physically than I ever have. I am in the best shape of my life! My body has actually started craving the more intense workouts and I find it impossible to take a real rest day - no workout at all - this week, settling for a light half-hour elliptical session and several ab exercises on Friday.

I have to say I'm really proud of this week's progress. For the first time, I'm truly excited - rather than just nervous and anxious - about the big day. I know I can do this. Bring it on!