Many, many, many years ago, my driving instructor in high school always told us to keep up with the flow of traffic. Slower speeds cause situations like you describe and drivers pull out and around you causing potential problems in other lanes. Faster drivers can cause problems by weaving around other cars.
That said, I think I would have found one of the right lanes and tried to keep a reasonable speed. I don't think the state police or highway patrol buys the excuse that we were only keeping up with the flow when doing 80 in a zone reduced to 45 for construction.
I usually try to bypass DC entirely and go through northern NJ and across to CT, RI and MA when visiting my SIL. Takes more time, but easier on the nerves.
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