Pulling and greasing the speedometer cable

How do I pull the cable out of the sheath?

I've got it unclipped from the speedo. By hand it came out about 1" with ease but now it is pretty tight. Just a bit leary of latching on to it with a pair of needle nose...afraid I might screw it up.

Just how much lithium grease do I need to use...assume just enough for a skim coat on the cable as I slide it back in the sheath.

Lastly are there any tricks in getting it to go back in the sheath? Concerned that if it is hard to get out...it will be even more difficult to get back in and seated all the way into the tranny.

Thx