Friday, January 31, 2014

Federal Territory Amateur Athletic Association (FTAAA) Event Calendar 2014



FEBRUARY
2 FTKLAA MIDDLE & LONG DISTANCE RUN(CIRCUIT 1) 9 FEBRUARY 2014(SUNDAY) TAMAN BOTANI, TASIK PERDANA

3 FTKLAA UNDER DISTANCE (13YRS & ABOVE) 16 February 2014 (Sunday) MSN Track Bukit Jalil,KL

4 NM GALAXY RUN 2014 16 February 2014 (Sunday) TMN TASIK TITIWANGSA

5 1st FTKLAA WALK CIRCUIT 23 February 2014 (Sunday) Taman Botani Tasik Perdana

6 LARIAN AMAL (ICE RUN) 23 February 2014 (Sunday) MATIC KL

MARCH
7 FTKLAA ATHLETICS DEVELOPMENT MEET (13YRS – 15YRS) 2 MARCH 2014 (SUNDAY ) MSN Track Bukit Jalil,KL

8 FTKLAA FAMILY DAY 9 MARCH 2014 (Sunday) TAPAK ‘A’ PERMAISURI KL

9 INTERNATIONAL WOMEN’S DAY RUN 9 MARCH 2014 (Sunday) UNIVERSITY MALAYA KL

10 BROOKS HALF MARATHON 9 MARCH 2014 (Sunday) BUKIT JALIL KL

11 SUKMA GAMES TRIALS UNDER 21 15TH - 16th March 2014 (SAT&SUN) MSN Track Bukit Jalil,KL

12 NALANDA WALKHATHON 2014 16 MARCH 2014 (Sunday) NALANDA CENTRE, TMN SRI
SERDANG

APRIL
13 KEJOHANAN BALAPAN & PADANG (MSSWP KL) 7 -10 APRIL 2014 STD MINI SERI PERMAISURI

14 FTKLAA STATE MEET 19TH – 20TH APRIL 2014 SAT & SUN MSN , BUKIT JALIL KL

15 2nd FTKLAA WALK CIRCUIT 20 April 2014 (Sunday) Taman Botani Tasik Perdana

16 KL JAZZ EARTH DAY RUN 20 April 2014 (Sunday) UNIVERSITI MALAYA KL

MAY
17 KEJ.BALAPAN & PADANG MSSM 3RD – 7TH MAY 2014 KEDAH, ALOR STAR

18 LARIAN BERSAMA BOMBA 10 MAY 2014 (SATURDAY) DATARAN MERDEKA

19 FTKLAA MIDDLE & LONG DISTANCE RUN (CIRCUIT 2) 18 MAY 2014 (SUNDAY) TAMAN BOTANI TASIK PERDANA

20 3rd FTKLAA WALK CIRCUIT 24 MAY 2014 (SATURDAY) Taman Botani Tasik Perdana

21 Organ Donation Run 25 MAY 2014 (Sunday) Putrajaya

22 SUKMA (PERLIS) 24TH MAY – 4TH JUNE 2014 PERLIS

JUNE
23 LLG RUN 2014 15 JUNE 2014 (SUNDAY) BUKIT JALIL , KL

24 OLYMPIC DAY FUN RUN 2014 22 JUNE 2014 DATARAN MERDEKA

AUGUST
25 FTKLAA ALL COMERS MEET 23RD – 24TH AUGUST 2014 MSN, TRACK BKT JALIL

SEPTEMBER
26 FTKLAA MIDDLE & LONG DISTANCE RUN (CIRCUIT 3) 7THSEPTEMBER 2014(SUNDAY) TAMAN BOTANI TSK PERDANA

OCTOBER
27 PUTRAJAYA NIGHT MARATHON 4TH OR 11TH OCTOBER 2014 (SATURDAY) PUTRAJAYA

28 SCKLM 2014 12TH OCTOBER 2014 (SUNDAY) DATARAN MERDEKA

NOVEMBER
29 FTKLAA THROWS & JUMPS (13YRS – 21YRS) 2 NOVEMBER 2014 (SUNDAY) MSN TRACK BKT JALIL

30 WORLD DIABETES DAY 9TH NOVEMBER 2014 DATARAN MERDEKA

Updated as at 21 Jan 2014
Source: FTAAA

Tuesday, January 28, 2014

Run To Gain 2.0 @ Taman Tasik Titiwangsa



What? Run To Gain 2.0.

Where? Taman Tasik Titiwangsa

When? 1 March 2014 (Saturday) 7.15am

Why? A charity run event held to raise fund for orphanage.

Who? Organised by the students of the Faculty Of Pharmacy from The National University Of Malaysia.

How far? 10. 7.5, 5 & 2.5km

How much? RM25 (RM20 for first 100 registrants)

How to register? Online registration available at http://runtogain.blogspot.com/


Monday, January 27, 2014

The Score Run 2014 @ Padang Merbok



What? The Score Run 2014

When? 8 June 2014 (Sunday) 6.30am

Where? Padang Merbok, KL

How Far? 10km & 15km

How to register? Online registration available 8 February 2014

Need more info? LIKE http://www.facebook.com/scorexp


Runwitme Says: Race Pack includes non-woven bag, dry-fit sleeveless tee, race number bib with disposable timing chip and goodies from sponsors. Finisher’s entitlement are finisher medals, drinks and prizes (1st – 10th placing in each category)

Sunday, January 26, 2014

Earth Hour 2014 Night Walk



What? Earth Hour 2014 Night Walk

Where? Jalan Padang Kota Lama, Penang

When? 29 March 2014 (Satuday) 8:30pm

Who? WWF Malaysia

Why? Earth Hour, which takes place from 8:30pm to 9:30pm on Saturday, 29 March, in 2014, is a global initiative in partnership with WWF. Individuals, businesses, governments and communities are invited to turn out their lights for one hour to show their support for environmentally sustainable action. By participating in the Earth Hour 2014 Walk, you are lending your voice to the call for effective action to be taken to find a solution to the climate crisis.

After Earth Hour has raised public awareness about the need to combat global warming, WWF-Malaysia hopes that Malaysians, and the people of the world, will continue to demonstrate their concern about climate change by taking steps towards achieving energy efficiency and avoiding wasteful consumption.

How much? RM60 (Self-pickup) and RM80 (delivery)

How to register? Online registration available at http://pandashop.my/eh2014walk/



Activities begin from 6.00pm onwards til 10.30pm. The Earth Hour 2014 Night Walk will begin from 8.30pm to 9.30pm

As an Earth Hour 2014 Night Walker, you will receive:
- A limited edition Earth Hour 2014 t-shirt
- Earth Hour Stickers
- E-Certificate of Participation

Blog With Brooks: Part 3 – Transcend Technologies



Changing the running game by introducing the term Signature Stride, Brooks are all ready for Transcend to hit the market this February.



Taking where Brooks’ premium support shoe, Trance has left off, Transcend is offering a new and revolutionized running shoes that is going to allow you to RISE ABOVE THE RUN.



There are not one but FIVE Transcend technologies to watch for.



PLUSH UPPER: As you would expect on a high-end running shoe, Brooks deploys only premium materials such as softest suedes, meshes and collar/tongue foams to caress your foot and pamper your run. Its no-sew tunnels integrate laces into upper for a wrapped fit that’s customized to different foot shapes.



GUIDE RAILS: As mentioned on our previous post HERE, Brooks Transcend is not ‘correcting’ anything—just assisting the body and providing on-demand supports in finding its desired path of least resistance.

The guide rails throw the traditional stability concept out the window by allowing your hips, knees, and joints to move within their unique motion path while you run, regardless of your running stride.



IDEAL PRESSURE ZONES: This maximizes comfort by minimizing localised pressure, ie pressure is distributed evenly at the heel, mid-foot and forefootduring your run. This allows you to go faster and longer with less shoe irritation.



THE IDEAL HEEL: This concept is derived from the Brooks PureProject range to encourage “a more natural and easy foot strike.



SUPER DNA incorporated in the shoes delivers adaptable cushioning which according to Brooks, provides 25% more cushioning compared to BioMoGo DNA. It also boosts energy return for a smoother ride and like the BioMogo, it is Earth-friendly in terms of biodegradability.



Brooks Transcend Shoes are available in the following attractive vibrant colours:

Men’s Colours
Coral/Silver/Black
Grey/Electric/Black

Women’s Colours
Pink/Fuchsia/Black
White/Silver/Capri



Check out this video. It pretty much sum up what Brooks Transcend is all about.



Brooks Transcend are available at selected Brooks outlet starting February 2014. The retail price is RM759 per pair. Only 360 pairs are available. So do grab them fast!

For more information, please LIKE https://www.facebook.com/brooksrunningMY

Monday, January 20, 2014

First Look: Malaysia Women Marathon 2014 Official Vest, Finisher Skirt, Pendant & Bracelet



"DON'T STARE THAT LONG"

We loike that cheeky (pun intended) slogan which is emblazoned on the back of the finisher's skirt.

The official vest colour is adapted from Pantone Colour of The Year for 2014 - Radiant Orchid which blooms with confidence and magical warmth that intrigues the eye and sparks the imagination. A captivating harmony of fuchsia, purple and pink undertones, Radiant Orchid emanates great joy, love and health. Very apt for MWM we must say! :)

For the first time MWM finisher, you may opt for the finisher pendant (same design as last year's). You can engrave your time on the back of the tag. How cool is that?



The 10K finishers will also receive a finisher pendant each.



If you are a repeat participant, you may want to get the bracelet which complement the pendant that you have got from last year's MWM.



Sign up NOW at http://mwm.my

Sunday, January 19, 2014

Press Release: The Malaysia Women Marathon 2014



What? MALAYSIA WOMEN MARATHON 2014 (MWM2014)

Where? Dataran Kemerdekaan, Shah Alam

When? 14–16 MARCH 2014.

The 1st women marathon from South Asia to New Zealand. It is the event where women come together to encourage one another to go the distance and know they can run the marathon because simply, they can.

The marathon where you can meet a woman running legend and be inspired.

It’s the run where women know they can because there is no stopping them. It’s where you want to be to finish the run with your “sole sisters”.

Proudly presented by Tourism Selangor and with IGM Sdn Bhd, MWM 2014 is not just any other run, it has a 3 day program. This event will be held in Shah Alam, Selangor Darul Ehsan with the support from Majlis Bandaraya Shah Alam and endorsed by various Selangor State excos such as the Exco of Tourism, Exco of Youth and Sports, Exco of Women Affairs and Welfare; and lastly the Exco of Health and Entrepreneurship.

It will start of with a women dialogue session for the first day, workshops for the second from various group and even our sponsors. The run is the penultimate of the event.

The concept of the Malaysia Women Marathon is to invite a running legend to grace the event, be keynote speaker and inspire with their life achievement stories. Thus MWM focuses on delivering motivation and guidance for development whether physically or psychologically. MWM is meant to create the opportunity for women to grow their confidence and self- esteem via sport or more active lifestyle from running.



For MWM 2014, the focus on the women dialogue session is not merely on running. MWM has invited top notch women corporate profiles and activist on women movement to be panel speakers and MWM is proud to have General Electric Women Network group to be collaborating with MWM to organize this women dialogue that will focus on a theme “Enriching and Enhancing Lives of Women through Development”.

Prudential Assurance Malaysia Bhd comes in as our sponsors to highlight the importance of protection and security for women needs. Air Asia Bhd’s CEO, Aireen Omar has been invited and Group General Manager of NTV7and 8TV, MWM sponsor will be joining the panel together with YB Elizabeth Wong, Selangor Exco for Tourism, Consumer and Environment and YB Rodziah Ismail, Selangor Exco for Welfare & Women’s Affair.

MWM 2014 workshops will be conducted by Catherine Ndereba, 4 times Boston marathon champion and 2 times world champion. She hails from Kenya. Her journey into being a world champion came with a powerful story of her being a mother first and how she had balance all that is needed in life and surpass the obstacles emerging as a champion, not once but multiple time. Couple on the Run will return to speak about Partnerunning and we will have several top notch runners from Australia representing Skir Sports.

This year MWM 2014 added an extra fun run category, Nashata 5km run. This category is meant to encourage more beginner runners. There are great product sponsors for this run, KT Tapes, Dove, Milo, Maggi, Nescafe and Celebrity Fitness. There will also be a 10km run, half marathon distance and finally the crème de la crème, the marathon distance of 42km. This year from our registration data we are seeing more women being bold to run the 42km because it is a women’s event.

As MWM 2013, there will be a couple category where husbands can run with their wives to show their support.

The theme for MWM 2014 is Dream, Believe and Become. MWM created history last year to give Malaysia its first women marathon. This year MWM encourages the ladies to run better as this is the marathon for all women do better than you can truly be.

For if one does not start somewhere, they will never arrive.

In MWM 2014, we let you Dream your goals, Believe in that you can and when you believe, You become.

Sign up NOW at http://mwm.my

Friday, January 17, 2014

Marathon Queen: Catherine Ndereba is coming to Malaysia Women Marathon 2014



If you had followed our live update from the Malaysia Women Marathon (MWM) press conference on Facebook, you would have known that Catherine Ndereba, one of the greatest women marathoners of all time will be gracing the 2nd MWM.

We have an anecdote to share about Catherine Ndereba.

Karen Loh, the race director of MWM wrote to Catherine asking if she would want would want to run with the 42km runners. She wrote back with a question, “How long do you think they winner will take?”

So, Karen replied, “Perhaps 3:45 hrs.”

Catherine took a longer time to reply and then she finally said, “Karen, I don’t really know how to run a marathon at 3:45hrs.”

Heheh! Coming from the Marathon Queen, we believe her.

She has twice won the marathon at the World Championships in Athletics and won silver medals in the Olympics in 2004 and 2008. She is also a four-time winner of the Boston Marathon. Catherine broke the women's marathon world record in 2001, running 2:18:47 at the Chicago Marathon.

She hails from Kenya. Her journey into being a world champion came with a powerful story of her being a mother first and how she had balance all that is needed in life and surpass the obstacles emerging as a champion, not once but multiple time.

We are very thrilled to learn that she will be coming to Malaysia to flag off the Malaysia Women Marathon and also conduct the pre-race workshop.



If I have nothing to sacrifice, I have nothing to gain - Catherine Ndereba



Remember to make a date with Marathon Queen: Catherine Ndereba at MWM2014. Sign up NOW at http://mwm.my

Thursday, January 16, 2014

Exclusive: Featured Blogger - Lina ~ Life, In My Own Backyard



You could easily spot her in road races because she usually dons a pair of rabbit ears on her head. Her husband may follow, wearing a tortoise “shell” on his back. Quite a cute couple. Meet our featured fellow blogger/ runner Lina who blog about being a mother, everything Japanese, pencil pushing in a property developer company and of course, running.



How long have you been blogging? Since 2007. But it was only because I wanted to share information about Ultraman! Not those running Ultra marathon but those Japanese super hero. LOL! I only started blogging about daily stuff around 2008 and on running in 2011.

What do you blog about? I actually have 3 blogs. One is in Malay. Nonsense mostly. Second one is to cater for my family obsession to Japan and all things Japanese (which was kinda triggered by Ultraman) and the third... stuff at home and occasionally on running. I try hard not to scare away my non-running readers so I don't blog about running all the time. Heh heh!

What motivates you to blog? To run? I blog because I have this insane need to share my thoughts with everyone, regardless whether anyone is reading or not. That and I need to improve on my English... My motivation to run? I stupidly thought that running is the simplest and cheapest solution for me to keep active and healthy as I didn't want to renew my obscenely expensive gym membership. I was naive. LOL

Are your approaches to blogging and running similar? Pretty much. Just push forward headlong. Consequences come later. No need to over-think. When the two interests combined, you get one lengthy, photos laden race recaps for all the races I did (or those I went & support friends)



How long have you been running? If I count from my first race; it's 2 years and 3 months. I was running daily a few months before my first race (just short distances; 20-30min at a time) but prior to mid-2011, I hated running!

Do you still remember your first run? Tell us briefly what you remember. Of course I do! I even blogged about it! LOL! It was organised by KLIUC students. It was cheap. It was a 10K run. It was a few days before my 36th birthday. I didn't know any runners there but I had a blast! Read about it HERE.

Why do you run? At first, it was essentially to keep fit and healthy and keep my weight in check. Now, I run because it's fun. I de-stress with running. I socialise with running. I grow as a person with running. And being outdoors is super nice.

Where do you run? How often? How far? I do hamster loops around my apartment carpark on weekdays. I'm taking a break now so the security guards & neighbours are spared from seeing me going round & round the carpark at ungodly hours but I used to spend at least an hour around it every alternate night. Sometimes, if I can't go out for my LSD, I'd run around the carpark for 2-3 hours. My hamster loop record stands at 3hr 40minutes! I started at 3am (because I didn't want my neighbours to see me) and finished around 7am.

I'm seriously thinking of training for Putrajaya 12 hour walk by walking around my carpark!
Putrajaya is a favourite training ground for my LSDs. I'll smack you if you say Putrajaya is boring & flat.
I try to do at least three runs a week. One speedwork. One tempo. One long run.



Who is your running hero? When I just started, I sported pigtails whenever I run in races because I'm in awe with Grete Waitz. I also look up to Kathrine Switzer because without her, where would women marathon runners be now? And Couple On The Run, Andrew & Sue O'Brien rawks! Emil Zatopek is pretty high-up in my list too! Plus all the awesome peeps who run and run in joyful abandonment! I like crazy people too.

Best advice a fellow runner has given you. Just register. I was encouraged to do just that for my first race by a fellow blogger & runner, Nick of Happiefeet fame (and Cap'n Skechers fame). The rest is as they say, history.

Best advice you have given a fellow runner. Be serious about your training so that you can enjoy your races.



Where is your favourite place for a run? I like Putrajaya.I haven't been running a lot outside KL but I absolutely adore Taiping people (not the race organiser though) when I did a half marathon there in 2012. Seremban drivers are pretty patient lot too.

What are the top three things/ factors that make up a successful road race? (What is important to you when you join a race)
1. Reasonable registration fees.
2. Race organiser that respond to inquiries & are runners themselves.
3. Free flow of tau foo fa!
I'm quite easily pleased and not demanding, ya'know. Hihi

What is your favourite running gear? My red Adidas ClimaCool Seduction shoes and my pink cap. I'm set to go. :-)



What is your dream race? At the moment? It'd be awesome to run in the autumn season, see historical sites, maybe get chased by a few deers along the way, right? And it'd be more awesome if I can do it in a costume! :-P

I wanna do Nara Marathon. It has killer inclines and you get to run around historical sites. Within 6hours.



What are the some of your running pet peeves? Not while running itself, but I hate runners who belittle newbies instead of encouraging them. Just bcos you run a 5min pace, doesn't mean you have the right to look down on runners doing 7min!
And people calling a 3K run a marathon. More so if it's THE ORGANISER who calls anything less than 42km a marathon!

What is your mantra for running? Just go run already... ;-)

Do you listen to music when you run? Now, nope. I used to listen to K-Pop though when I run. I used to run to 2NE1, Big Bang, BEAST, ZEA and the like. ;-)



What do you do with your black toe nail(s)? I pull them out. Black toe nail doesn't match my outfit Hahaha!

How do you reward yourself after a run? A cold can of Malta! I only drink this after I finish at least a 2-hour run.

What are the memorable (funny, proud) moments in your running experience? Proudest moment : Finishing my first full marathon at MWM 2013 with son & hubby giving their full support from the start till finish.



Finish this sentence. You know you are a runner when...Its raining outside and you tell yourself, it ain't that bad and go out anyway and had a blast running.


The hare and the tortoise. ;)

Your resolution/ plan/ target in 2014 (in running/ blogging). I want to be more involved - supporting, volunteering & sharing race infos, maybe take a few photos too etc. I hope I can blog and motivate the non-runners to take up running as a hobby.

Message from you to the readers of the blog. Say hi! By commenting or when/if we bump into each other.

Get connected with Lina at:
Main blog: http://linasbackyard.blogspot.com/
Most thing Japanese nonsense blog: http://urutoranohihi.blogspot.com/
Seldom updated Malay blog: http://budakraub.blogspot.com/

Facebook: Marlina Ibrahim
Twitter: @lina1975

Wednesday, January 15, 2014

BROOKS Kuantan Half-Marathon Panoramic Pahang 2014



What? BROOKS Kuantan Half-Marathon Panoramic Pahang 2014

When? 11 May 2014 (Sunday) 6:00am flag off

Where? Teruntum Mini Zoo, Kuantan

Who? Organised by Dusty Monkeys

How far? 21 & 10km

How much? RM70 (21km) & RM50 (10km)

How to register? Online registration available at http://dustymonkeys.com.my/



Official event vest


Finisher Medal


Finisher T-shirt

For more info, please LIKE http://www.facebook.com/thebigbananatree

Tuesday, January 14, 2014

Exclusive: More Behind The Scene and Teaser of Trailz N Tracks Magazine DVD



Are you excited to learn about running from one of the fastest man in the country, Shaharudin Hashim?



You don't even have to meet him eye-to-eye for that because the people behind the upcoming running magazine Trailz N Tracks are bundling a special training DVD with each issue of the magazine.



Trailz and Tracks will feature advice from nutritionist, coaches and physiotherapist. Readers will also be able to get information on the best equipment for their event; from apparels to shoes and other gadgets to help them improve their stamina, pace and strength. Basically, Trailz n Tracks is packed with information by runners for runners.



Readers who purchase or subscribe to the magazine will also be eligible to attend the exclusive running clinics held throughout the year.



Watch a little teaser from the DVD below. The runcentric magazine will makes its debut in February 2014, only available via special order.



Trailz N Tracks is currently offering a special 1 year subscription rate until 15th January at RM192. That is a total savings of RM24 from the normal price of RM216. Free delivery to all states in Malaysia! Grab this special offer now!

DOWNLOAD FORM HERE.

Also check out more behind the scene HERE.

Monday, January 13, 2014

Singapore Zombie Invasion Part 2: Run For Your Lives Asia 2014



Finally, the original “Run For Your Lives”, a zombie-infested obstacle 5km reached our Asian shore. The first “infection” happened last Saturday in The Padang, right in the middle of Lion’s City.

We were invited to take part in the run but due to some miscommunication at the organisers’ end, we were NOT given a bib to run. We were told that we can go roam around and take pictures without having a press pass. *insert zombie frustration roar here*

If the race was being held back home, we would have packed up and left. But hey, since we have already paid for our own transport and we have a whole day free before our departure time, we decided to hang around to find out why this US-originated run has over 30 successful bloody events since 2011. Moreover, we are quite fascinated with zombies and their raw, visceral and terrifying nature. Heheh!



Zombies crave human flesh. And now, the livings crave zombies.



For S$89.90, runners get the privilege of running a 5k while being chased by other runners/ volunteers professionally made up as zombies. The ratio of runner to zombie is 80:20.



Unlike other obstacle races, runners try to dodge and escape from zombies roaming the course trying to grab flags from runners' flag belts.



As a runner, you get three flags, and the zombies "bite" you by grabbing a flag. Lose all your flags, and you've lost the game—congratulations, you're now an infected zombie yourself.



We walked along the 5km course to check out the obstacles while watching the participants in envy. :P

First you have to crawl on manicured grass.



Then you have to jump or climb your way through The Window.



More climbing again. This should get your heart pumping in-between zombie chases.



Overall, it was a fun 5K if you have a thingy to zombies. We think the zombies had more fun than the runners from what we observed. Some of them really lived up to their characters complete with growls and undead stares.



What We Like?

1. Safety cones all the way. So, no runners would get lost and stray away from the Zombies’ path!



2. Awesome zombies transformation. Must be fun for the official to splatter fake blood (red dye and xanthan gum) at the zombies. LOL!

3. Great post race Apocalypse party.

4. Gorgeous looking medal. You get a medal upon finishing, regardless if you have flags or not. “Survivor” for those with flags and “Infected” for those who were “bitten’ by the zombies.

5. Some amount of $$$ was donated to the Singapore Red Cross Society. *Insert two thumbs up here*



What Can Be Improved?

1. Safety of some of the obstacle. A girl has broken her leg attempting the Red Bull Blood Pit obstacle. The obstacle was closed thereafter, we heard.



2. Too sterile of an environment. We expect something grittier like what was offered in the US. See video HERE. The runners ran through very touristy spots with weird puzzled glances from tourists.



3. The best dressed runners/ zombies are judged before the all the runners have participated. We saw the arrival of a bunch of cute Minions who deserved to be up on stage after the best dress competition had concluded. Perhaps those who have intention to play dressing up could be given earlier flag off wave.



Action X, the Asian franchise holder of RFYL has announced they will be taking “Run For Your Lives Asia” to Taiwan, Thailand, Malaysia (Yes...in July. But nothing has been firmed yet) and one more edition in Singapore (October; different location).

To see more photos from “Run For Your Lives – Asia”, please LIKE our FB Fan Page http://facebook.com.celebrunner or click HERE.

Related Posts with Thumbnails