Hi lettuce,
Do you mean GroovyUME or GroovyMAME?
Anyway, by default -syncrefresh should be enabled. If enabling -syncrefresh results in games running too fast, it means DirectX is not properly reporting the vertical syncs. This can be a problem with the drivers, hardware acceleration, etc. You shouldn't need to press F10 or anything.
GroovyUME/GroovyMAME absolutely need proper vsync support, running it with plain cpu based throttle just results in the usual video artifacts we're trying to avoid.
However, recent versions of the patch require -throttle to be enabled, otherwise -syncrefresh is not considered, probably this was your case if you were using an old mame.ini file.