Slow file operations and cannot use ViceVersa

I'm seeing sporadic slow file operations, where it can take a move or delete
(to recycle bin) a couple minutes to complete. Any ideas what's going on?

Also, when I'm running ViceVersa to back up my files, sometimes it stalls
during initial file comparison (though it works after I wait a while), but
then it can freeze while attempting to delete files during sync. I have a
feeling that it has to do with adminstrator access (to delete the files), but
I'm running as administrator and no dialog pops up asking for adminstrator
privileges to delete files.

ViceVersa is extremely important to me as a backup solution, so I'd like to
fix these slow Explorer operations as quickly as possible.