One way is to use the Amtrak website. Just click on the "Train Status" feature and you can check any train's progress. You could also call the 800 # and let "Julie" tell you how things are going. I've been tracking the Empire Builder for the last six days and it has been early into Chicago three times and late three times. One of the lates was five minutes and the other two were an hour and change. Not bad for a trip of that length. I'll be on board on the 23rd from SEA.
From my own experience, though, if they say the train is late keep calling. Sometimes they make up time. After three live people (Sorry, Julie!) told me that the Sunset would depart NO EARLIER than 10:15PM out of Tallahassee I got left behind when it departed at 10:00PM. I was not alone. Amtrak did refund the full amount of the ticket and Holiday Inn didn't hold me to my non-refundable webrate in NOL.
Frank in SBA