In Part 7 of the interview with Rich, the focus is on improving as an athlete. Rich emphasizes the importance of setting goals and having a plan in order to make progress. He discusses the need to constantly assess one's weaknesses and work on improving them. Rich also talks about the value of competing and pushing oneself to the limit in order to grow as an athlete. He provides advice on how to stay motivated and mentally strong, even during challenging times. Overall, Rich emphasizes the continuous dedication and effort required to improve as an athlete.