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Go to Penn Station (AirTrain from your terminal to Jamaica Station, then E subway or LIRR, or NYAS Express bus from terminal), there you can take Amtrak to DC or on street level is the Megabus or Boltbus to DC. Bus is much cheaper than train. From Union Station-DC take Metro subway Red line (towards Shady Grove), transfer at Metro Center to the Orange (Vienna) or Blue line (Franconia) to Foggy Bottom-GWU.