Deanos,
Since it's a 3' long tank, and most MH pendands cover around a 2' square, you're going to need to make a choice:
Put the light at one end, and have a bright side and a dark side of the tank
Put the light center and have dark edges.
Raise the light up to cover both ends, and in doing so, A: lessen the intensity getting into the tank, and B: light up the surrounging area.
If you go with a 400 watt, you could easily rais it up and have enought light for the depth, but you'd have to mask the light from lighting up the whole room. But, it should be high enough so you don't get a lot of heat issues.
Also, remember that light follows an "inverse Square" rule.
E= I/D^2
E= Intensity
I= Candellas (we'll use watts just so it's easier, even though it's not exactly right.)
D= distance
at 1' away:
E= 400/1^2
E= 400
at 2' away:
E= 400/2^2
E= 100
I did at at 1 and 2 feet away from the tank just for easy math. who ever puts a 400w MH 24" above the tank on a 30 gallon?
So short answer, the 400w may be a better bet to raise up so you get both ends of the tank lit. You just have to cover the light spill.
Any questions?
BC