spec me a SSD

Yep, you can run a SATA3 SSD on a SATA2 port no problem, though obviously it'll be bottlenecked to SATA2 speeds of around 280MB/s).

I'd go for an Intel x25-M or 320 series, or a Crucial M4. Sandforce based drives are quick but not as reliable. Try and get at least a 64GB drive whatever you get.
 
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