Well, I was up til 4 in the morning, and I got this to work one time. I made a random series of notes in the piano roll with the 404. Then I simply went to file>export>midi file. Then the render box came up, and I made sure 'midi' was selected as the output, and that was it. I closed FL, opened Sonar, file>open> navigate to FL folder, find my midi, and it opened right up in Sonar. I never got it to work on a file less than 16 beats!??? On files smaller than that, nothing happens, in fact Fruity doesn't even open them!! I'm using FL 4, but it can't be that different. I'll dig around a bit more.
My wife is going to kill you if I spend Mother's Day on my computer!!!
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