Mike Potter (Warwick Valley High) — "I have been coaching cross country for the past 13 years all of which were at Warwick Valley High School. My first three years was as a volunteer while I was in college, and the past 10 years have been paid positions since I got hired as a physical education teacher in the fall of 2002."

Jim Mitchell (Bronxville High) — "I started coaching in September 1967 and have continued every season since." (Mitchell has coached at Fordham University and Regis High School as well)

Rosalind Gallino (Somers High) — "Ten years at New Rochelle and just started at Somers."

Bart Sessa (Syosset High) — "Seventeen years."

Steve Patrick (Greenwich High) — "Six years at Greenwich, four years at Fonda Fultonville way back in 1978 to 1981."

George Febles (Fordham Prep) — "Twenty-four years at The Prep."

Coach Gallino — "Not at all. I think it's hard to have girls run much more than 35 to 40 miles a week while keeping their grades up and addressing their responsibilities in both the family and community. I firmly believe that quality is more important than quantity."

Coach Mitchell — "We would not be considered a high-mileage team. I doubt if we ever do more than 40 miles in a given week and usually less. Our longest run is an hour and more often we keep it to 50 minutes."

Coach Febles — "No. Varsity will average about 40-45 during the season, maxing at maybe just over 50 for one or two weeks. I'd rather have a kid finish the season with low mileage rather than not finish due to injury."

Coach Potter — "I don't ever really look at mileage and actually cannot tell you the last time I knew how many miles we did in a week. I'd say we are a medium-range program. Our miles get high in the summer with our top guys getting around 80 and we've even had athletes in the 90s a few times. However in-season our top guys are around the 50-60 miles per week range. Miles make the champion, but they can also be detrimental to development; so there is a fine line. I listen to my athletes bodies and commonly give rest days when needed. Injuries are very rarely a problem for us."

Coach Patrick — "No. We tend to focus a whole lot more on quality. We do keep track of our weekly mileage from a runner maintenance point of view. Almost all of our graduates do a lot more mileage in college compared to what we do."

Coach Sessa — "Weird term to define, high mileage. To the average high school kid running a mile per day is high mileage. But to use our (cross country coaches) term high mileage, I believe we are moderate in our mileage with varsity level boys who have trained for years running approximately 60 miles per week. I would love to run more mileage, but to fit in all the kids do between school, sleep, homework, social and academic needs and our training program we don't have time nor do I believe for the majority of kids it would be healthy."

Coach Sessa — "'Long run,' that definition changes on distance (currently 11-13 miles). Some times it is slower, sometimes progresses in pace, sometimes has a fast finish. Time on their feet every 7-14 days is important."

Coach Febles — "Three times the backhills loop at Van Cortlandt, five-minute rest. Their average times two is usually a good indicator for their potential VCP 2.5-mile time."

Coach Patrick — "It honestly would change each year depending on the group of athletes. We use a lot of the Daniels training philosophy and workouts."

Coach Potter — "Variety gets results. We mix things up quite a bit, but during the fall we are big on 1k-2k repeats with 1/4 rest and for me, I get a good feel of our fitness levels doing 5:45-6:00 min pace runs on the track for 35-45 mins periodically with the guys. What works for some teams may not work for others and that is important to realize."

Coach Mitchell — "In cross country, back hills at Van Cortlandt Park are an essential workout. Also Monday quarters from December to June are a staple."

Coach Gallino — "I am a firm believer in both 400s and 800s done a notch below race pace with limited recovery. A body needs to be trained to run faster in order to race faster."

Coach Patrick — "Never, ever think you know it all. There's always something new to learn and use in coaching — that and the unique type of kids we coach in cross country will keep you motivated as a coach."

Coach Potter — "One. You really have to love coaching to get into it and stick with it. You will need a hard skin because you are constantly under a microscope and there will always be people who are not happy with the job you are doing. Two. Stay consistent in your approach and remember that winning is not everything. Winning is a by product of hard work and getting 110 percent out of your athletes. If you are winning in the process great; if you are not then be content that your athletes tried their best and that is all that matters. There are many more winning lessons of life along the way throughout a season which make it a success. Three. Keep on learning, keep studying. There is always room for improvement!"

Coach Gallino — "Make sure that you love what you are doing — without a love for the sport and the athletes involved in it, you are only going to notice that cross country and track happen no matter what the weather and that the pay isn't very good."

Coach Sessa — "Patience. It takes years to build or rebuild a program. Purpose. Be sure every day and meet has a purpose or goal. Kids will respond to anything if they believe in you and you believe in them."

Coach Febles — "Get good help. Build the size of the team, then use that to justify as many assistants as you can get. Then get trusted assistants that can specialize in events or levels. It's a rare team that is successful behind just one coach."

Coach Mitchell — "Young coaches need to listen to their athletes and adjust accordingly. Also they need to remember that they responsible for the athletes and act accordingly."