Michael took a shorter, more direct route than previous runners, about 28 miles. His report is below.
On March 14, 2019 I ran unsupported from Newark Penn Station to New York Penn Station. I set out at 5:30 AM, following an inland route via Harrison, Kearny, North Arlington, Lyndhurst, East Rutherford, Moonachie, Little Ferry, Ridgefield Park, Palisades Park and Fort Lee to the GWB. From the GWB I mainly followed Riverside Drive all the way down, before a short stint along the water on the Hudson River Greenway and finally zigzagging through midtown streets to New York Penn Station.
I ran pretty steadily throughout, picking it up a bit at the end after realizing that I had a shot to make it to Penn before 9AM. I didn't realize that I had started my watch at exactly 5:30, so getting under 3:30 wasn't really on my mind, but getting to Penn before 9AM seemed cool given that this was sort of a "commute". I later heard from a colleague that NJ Transit trains were a bit delayed and the normal train that I would have taken (scheduled arrival 8:38) actually got to Penn after I got there.
I think the route was pretty good, I had no issues. There may be room for optimization by avoiding some ups and downs around the Palisades Park/Fort Lee area, but I'm not very familiar with that area, so in my planning I mainly just tried to avoid traffic lights. In my opinion, if you are looking to go fast (and safe), an inland route avoiding the highway interchanges between Newark and Jersey City is the way to go. If you want to do this type of "commute" as a scenic adventure, getting down to the water on the NJ side would definitely provide better views.
I fueled with MUIR Energy slow burning gels + water. For my pack I used the new Salomon Advanced Skin 8 (Women's) vest. Men should also consider this pack if a) you prefer bottles that sit lower as opposed to up on your chest and b) the sizing works for you.