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you may want to specify which Whole Paycheck. There's one in Clarendon and one in Pentagon City.
As for cycling, nothing beats Hains, and i mean it without sarcasm. People look at it and quip, it's just a frigging piece of land jutting into the Potomac, but I did so much quality bike training there... I even used it for long rides, doing a few 60 mile + efforts there.
Anything more, I'd suggest driving to Great Falls/Cabin John in Maryland, park your car, and explore. It'd otherwise take 40+ minutes to go from Arlington to a place where you can actually go uninterrupted.
In terms of bike commuting, the infrastructure is terrific if you're in DC or one of the close-in suburbs (Alexandria, Arlington, Bethesda, etc). I really enjoy my commute from Arlington to Bethesda; a major plus in terms of QOL for me. Getting to and around downtown is also easy on a bike, and often faster than by car. The further out you go the more hit or miss it'll be depending upon how near you are to a major trail system (W&OD, Capital Crescent, Custis, Mt Vernon, Metropolitan Branch). WABA is the local bike association and would be a decent place to look for commuting routes before settling on a place if that's your thing. http://www.waba.org/.../maps-and-documents/. Hains Point, MacArthur Blvd and W&OD are nice for longer or weekend rides.
The local race scene is good as well. Kinetic Multisports produces a number of well run races, many of which are easily drivable on race morning from DC. There are also a number of independent races around the region. The sole race within DC is fun to check out, but can be very hit or miss, unless you prefer duathlons.
The folks at http://www.washingtonareabikeforum.com are a great resource for commuting tips.
Running is easy, there are so much routes you can run on the trails and into DC. For biking, Hains is good for training and some short hammerfest, but for longer rides, go west into Loudoun or Maryland would probably be the best option. All those routes can be reached without car via trials. And if you want to have some different riding, gravel riding in Loudoun is awesome.