Change it! 30k is a long interval. Some of us anal guys like to change it every other engine oil change- mostly to inspect the condition and look for chunks on the drain plug magnet. Bottom right of this page, click on "Hall of Wisdom" and be ready to be schooled. Seriously good info down there. Open "Oilhead Maintenance" and check out page 23 for procedure.
As to what oil, I ain't touching that