Might want to post this in the C3 section, but try clicking the motor over a touch, it should spit it right out as its driven by the cam. If it doesnt come out all the way use a telescoping magnet.
Oh, and by all means disconnect your coil wire first!!!
As far as reinstalling it, use a bit of grease around the pushrod, then put it in, this should make it stay put til you can bolt the pump back in.