You dont want the MainConcept Mpeg HD 4 but the Mainconcept Motion Jpeg plugin.
Works like a charm on D90 footage.
Project settings need to be the same as the footage.
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Install the MainConcept or Morgan MJPEG codec. Both are very cheap, and
have trial versions (I think).
The Morgan plugin works perfectly. No luck with anything from MainConcept, though.