Technology has enabled runners like those participating in next Sunday's Dallas White Rock Marathon to better monitor their training and performance.

It is easier than ever to instantly analyze time, distance covered, location or even heart rates. Family and friends can track a runner's progress live. After the race, programs allow runners to analyze their performance and compare their efforts with others'.

Here's a look at some devices and technologies that enhance the marathon experience for runners and spectators.

The marathon will be using the new ChronoTrack timing system to track results.

Race organizers will print individualized bibs with the runners' race number encoded on the tag. The disposable, peel-off, weatherproof tag will be attached to each runner's race bib, which simplifies distribution.

The tag easily attaches to a shoe. It's lighter than previous chips, and there's no postrace collection to clog the finish line.

It works something like a TollTag. When you cross the start line, finish line and specific points along the course, UHF antennas read the activated tag and track time.

Another simple way to track your time, distance, pace and calories burned involves an iPod and a pair of Nike-enabled shoes or a way to house the iPod sensor on your shoe.

The sensor tracks your run and sends data to your iPod. A receiver attaches to the iPod Nano to capture the data. The iPod touch device has built-in support. As you run, the iPod can provide training feedback and music. You can program a "power song" of your choosing to play when you're fading. After training, you can connect our iPod to your computer to sync the data to NikePlus.com, which connects you to a virtual running community. The sport kit with the sensor and receiver is $29. There are other versatile accessories to enhance the experience.

A heart-rate monitor takes the guesswork out of effort.

"The most common training error people make is to run too hard," said Run On store manager Ryan Wenos, who is also a physical therapist.

Wenos said it is important to read the owner's manual to use a heart-rate monitor properly. There are a variety of products on the market. Most systems use a chest band and a wrist device.

The basic systems start at $80. The higher-technology systems can approach $500. Two popular brands are Polar and Suunto, both Finnish companies.

Many runners enjoy knowing exactly where they are, how fast they're going and how far they've gone.

The newest models are small enough to wear as a watch and can be used in more settings because signal reception has improved. Many now have wireless downloading capability to keep a log of runs and a virtual training partner to keep runners focused on goals.

There are a variety of products, depending on your needs and budget. Older models are larger, more bulky and less user-friendly. Units range from $200 to $350. Some higher-end models have integrated heart-rate monitoring into the systems.

Looking for a training partner in Garland or someone to run three hours at a nine-minute-per-mile pace at White Rock Lake on Sunday? RaceNation.com

is a social network that brings like-minded people together to share ideas and ideas. You create a profile, indicate the races you are training for and share as much information as you choose.

You can create a running course of any distance anywhere using a Web site like MapMyRun.com .

As with most of these sites, MapMyRun allows you to create your own course, find an existing route someone else created and log your training. The site will request your zip code. When a local map pops up, you click where you want to go, and the program draws in lines and calculates distance. It's user-friendly and will help you create new training routes anywhere.

You can even join running forums and groups and find events in the vicinity.

Family and friends will be able to monitor a runner's progress during next Sunday's races. They will be able to register cellphone numbers and e-mail addresses to receive notifications based on a runner's bib number. The free registration will be available at the Doctors Hospital Health and Wellness Expo and online closer to Dec. 14.

On race day, supporters will receive text message updates after their runner crosses check points on the course.

With the right cable or Internet connections, a live broadcast of the White Rock Marathon can be viewed at ESPN360.com. There are no fees to register; just download and install the software and you or your friends can view the marathon broadcast in high definition via the Web.

Are you one of those visual learners who have to see graphs and charts?

Runners can check out how they fared compared with the rest of the field after the race. The technology allows you to statistically analyze your race in interesting ways, such as how you finished among the rest of the field, your gender and your age group.

Spectators can follow runners as the race unfolds. Runners can review their performance postrace.

You can create your own dot race against as many as three friends or training partners through map tracking software.

Anyone can access the software free at RuntheRock.com by clicking on the results page after the race.

What: 39th running of the Dallas White Rock Marathon presented by NexBank, the Cooper Complete Half Marathon, the five-person relay and the SMU Cox Corporate Relay Challenge.

When: Sunday, Dec. 14

Where: American Airlines Center, Victory Park

Time: 8 a.m.

Registration: Half marathon and relays are closed. Full marathon registration will be held Friday-Saturday at the Doctors Hospital Health & Fitness Expo, Dallas Convention Center-Hall C, 650 S. Griffin St., Dallas, noon-6 p.m. Friday and 9 a.m.-6 p.m. Saturday.

Field: 17,000, including 7,000 in the full marathon. 7,000 in the half marathon and 3,000 in the five-person relays.

Defending champions: Men – James Koskei, Kenya, 2 hours, 15 minutes and 9 seconds; women – Emily Samoei, Kenya, 2:35:25.

Race records (set in 2006): Men – Moses Kororia, Kenya, 2:12:04; women – Svetlana Ponomarenko, Ukraine, 2:29:55.

Total purse for full and half marathons: $75,000.

Information: www.runtherock.com.

Weather forecast: Sunny, low 48, high 68, wind south at 11 mph.