Drill about a 1/16-1/8 inch hole in the seal. Screw in a sheetrock screw. Pull on the screw with a set of pliers.
The reinstallation is fairly straight forward. I use a socket that has the same diameter of the seal. Gently tap in with hammer until it goes no further (cams out). If the cams are in I use a 1/4 socket extension to gently tap the seal in. It is important to insert the seal evenly. I usually tap at like 12 then 6 then 3 then 9 o'clock positions. Then alternate to 2-5-8-11 o'clock. Gentle taps and it will go in just fine. Try and keep the seal as square as possible while installing. Tap it until it stops going in. IIRC it is about 1/16" set back from the edge.
It is not like the rear main that goes flush with the block. From what I have read that is the biggest issue is them not being in far enough and they pop out. The opening of the bore is tapered, and if you install it flush with the edge you only have about 1-1.5 ribs of the seal holding it in.
Edit: Forgot to mention that the reason for the 1/4 socket extension is because it fits perfectly in between the camshaft and the seal bore.
Last edited by atroph; 11-19-2012 at 08:36 PM.