The 10% rule, and other myths about running Operation Move

I've officially listened to one too many running questions, answered by non-runners.
In this episode of the podcast I'm talking about:
The 10% rule. Is it real? Is it helpful? What should you do instead.
Can you ever really 'bank time' in anything. The old saying is for every 10 seconds you go out too fast, you lose 1 minute in the second half. In my case I think it was about 8 seconds too fast in the first half and I lost about 40 seconds per km in the back half. Which is pretty close and you get the idea, things go very poorly. 
Fuelling. Why you can't just do it once or twice in training and why you need more than you think you do. 
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