Damn fine article, Ghost of Igloi.
The term "shakedown" was not in use when I was there, but things change.
The Igloi terminology is unique, comparatively speaking. It is the only formal running terminology I ever learned. I often see the term "strides" used by non-Igloi people and I have NO idea what it means. :)
I always found "speed tempo" to feel unnatural, but Bobby Seaman was a natural speed tempo runner. When I left Igloi I dropped speed tempo totally. As I had pretty good natural speed, e.g., 10.3 100 yds, it did not seem to matter.
Another thing I dropped was 20x440. I ran that so many times, starting in HS, but especially with Igloi, that regardless of how it was structured, I hated it. I never ran another 440 in training. As I was looking at longer distances, before my health went South, I included repeats of up to 2000m and 3000m.