From the Downtown Y, you run up Grove to ThreeChopt and back = 10 miles. It should be easy to turn around at the Y and head back to Meadow and the back again to the Y to get the additional 2 miles. As for traffice, very little in the early mornings, and there is the parking lane to run in that keeps you out of on comming traffic and off the sidewalks. (I HATE sidewalks)
I considered that.
The only section I am familair with is the basic Patterson to Patterson. I have not ventured beyond that in to to the CAP ONE area.
I need to do that though, to pick up more territory out there.
if your on the southside, there is no better neighborhood than Salisbury, Rockshire, and Powderham. You can park at the ACAC parking lot and do loops ranging anyware from 3-15 miles. Use Mapmyrun.com to plot the route.
Oh, and with a 1.5 loop trail you can SAG with no problem. Park your car close to the trail and leave your water, etc. there for your refueling needs. Very helpful on a long run not to have to carry so much stuff.
Fendley Station Trail at Pocahontas State Park makes for a great 12 mile loop. You can run variations of it for anywhere from 8-15 miles. The good thing about it is that you only have to run the loop once. I hate running a course 8 times to get my miles in. That's why I don't run on a track. Its too boring. BTW That's a good map of Pocahontas Park with measured distances. You should come out with us on one of our weekend runs and run with Megan.