As you say you are heading for Upstate NY, via I-80 (New Jersey) I am going to assume you are heading towards Binghamton area.

If this is the case, may I recommend the following:

From Kennedy take the Van Wyck Expressway, and after about 7 miles or so - bear right following signs for WHITESTONE BRIDGE. Go over the bridge, you are now in The Bronx, and continue on the Hutchinson River Parkway - say about 10 miles, into Westchester County (the Parkway will become narrower once out of The Bronx) - exit at Cross County Parkway WEST - stay on for only about 1 mile and exit Route 100 North - this road is parallel to I-87, which you can enter in about 1/2 mile.

Carry on North on I-87 over the Tappan Zee Bridge and keep going to the exit for Route 17 - which will take you to Binghamton and that part of Upstate NY.

In this way you avoid the Cross Bronx Expressway and the George Washington Bridge which I would only use as a last resort at anytime of the day, let alone 8am if you go directly from the airport.