On a full tank, I usually get about 420 (max was 435 miles) which comes out to about 30 mpg (U.S.). I do drive a stick and I have a drop-in KN filter. My driving is semi-aggressive - I push hard when I can or feel like it but otherwise I avoid jack rabbit starts and stops. Because gasoline has gotten expensive I now stick with Sunoco Regular and/or Gulf Regular.
Most of the miles are highway, but I do have to cross the Tappanzee Bridge (3 miles long) everyday, but even with the traffic I can still get about 30mpg.
Make sure your tires have the proper air pressure, don't keep any extra weight in the car that's not necessary, and when in traffic, avoid the stop and go - if you don't mind it, let everybody cut in front of you. That's probably why I'm able to get good mileage.
As for the argument on Regular vs. Super - In Japan I used to drive a 1.6L '84 Nissan Pulsar. With Regular gas the engine would lose power and ping like crazy going up a hill. With Super, huge difference. Great power gain, no pinging and improved mileage. That made me a believer in Super, no matter what kind of engine you may have...
That's my 2 cents.