This should give an idea of the route. http://www.trimbleoutdoors.com/ViewTrip/195452
I do it a little differently. I use the Metropolitan Branch Trail from my house to the Mall, cut across the mall, follow the river up and onto the CCT. On the way back I cut over to the MBT. Easy enough to reverse it or change around if you are coming from someplace else.
Granted I have my winter hibernation weight so I suspect I will need to work up to it again.