(315 Turbo) Left in bad spot after raising K10s and being reraised

[MEJG2]

Ok here is one of the mistakes I make now and then. Normally it happens when I start to feel the pressure from the blinds and decide to raise and do so with an amount that leaves me in a bad spot if I get reraised. Here is an example of a hand I just played really poorly. I was watching the blinds and it was the last hand of 50/100 and the BB has been pretty tight.

PokerStars Tournament, Big Blind is t100 (8 handed) Converter on pregopoker.com

UTG (t1865)
UTG+1 (t1230)
MP1 (t1675)
MP2 (t2210)
CO (t1675)
Hero (t1170)
SB (t2170)
BB (t1505)

Preflop: Hero is in Button with T[img]/images/graemlins/diamond.gif[/img] K[img]/images/graemlins/diamond.gif[/img]
<font color="gray">UTG folds</font>, <font color="gray">UTG+1 folds</font>, <font color="gray">MP1 folds</font>, <font color="gray">MP2 folds</font>, <font color="gray">CO folds</font>, <font color="red">Hero raises to t300</font>, <font color="gray">SB folds</font>, <font color="red">BB raises to t1505 (All-in)</font>

When Hero folds he will be left with t870, next hand is 75/150. So he will have an M = 3.9 and will have little to no fold equity.

I can think of at least 3 or 4 times I have done this in the last 2 months. Anyone have a structured way or rule of thumb they use to make sure they think this through and don't leave themselves in this situation?

Normally I pay better attention, but I am not sure why this reoccurs now and then.