I would run 5/30 or if you can find it 0/30. Mobil 1 EP or Pennzoil Platinum are my choice brands. I would love to use Royal Purple or Amsoil but both are ridiculously expensive, and can be difficult to find stores that carry them. And if you want to pay a reasonable price on the oil, get it from WalMart. It's about $26 for a 5 qt. jug of the two I mentioned, plus an extra single qt. ($6) and a Motorcraft FL820S filter ($4) gets you out the door for $36.
And while we're on the subject, check this out.
PaladinMicro
And while we're on the subject, check this out.
PaladinMicro