download the bios to a floppy, put the florrp in your drive- restart cpu and hit alt f2, this will run the award flash file. follow instructions, you will have to remember the name of the file, i think it is kar0exe.bin or something like that, just go with whatever the actual name is. the will be a point where it asks for the file name to be programmed and for you to name the old file. put in the kar0.bin (include the .bin) for the program name and name the backup bios (oldbios.bin)
also, set the board to flashable under the iwill smart settings and do this in pure dos mode with no drivers
good luck! It is not as scary as you think, the only thing that will screw things up is if there is a power outage during the write process and it isnt all that likely