Seized pulley

Picture the scene on the nastiest morning of the winter so far: 2º, heavy rain, strong headwind. 7am, nearly halfway through 20 mile commute to work, suddenly a nasty noise and resistance from rear mech.
Jump off to discover that yes, it is indeed a seized jockey wheel - better, I suppose, than the wrapped mech & trashed frame that were the cause of the last interrupted commute. Anyway, no tools with me, so set off walking home, got half way before a sympathetic cyclist in a Skoda stopped and offered a lift (thanks Sean).
So never mind my sob story, the question is: can I fix this just by a clean'n'lube? If so how easy?
How long does a rear mech last anyway? It's a SRAM Force - swapped from the crosser which is my winter / off road bike, but it didn't spend long on that - and is about 3 years old, perhaps 20,000km. Or would replacing the pulleys be a better option?
Jump off to discover that yes, it is indeed a seized jockey wheel - better, I suppose, than the wrapped mech & trashed frame that were the cause of the last interrupted commute. Anyway, no tools with me, so set off walking home, got half way before a sympathetic cyclist in a Skoda stopped and offered a lift (thanks Sean).
So never mind my sob story, the question is: can I fix this just by a clean'n'lube? If so how easy?
How long does a rear mech last anyway? It's a SRAM Force - swapped from the crosser which is my winter / off road bike, but it didn't spend long on that - and is about 3 years old, perhaps 20,000km. Or would replacing the pulleys be a better option?
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Take off jockey wheel, remove outer plate, wipe clean, use small bladed instrument / knife to lift off rubber seal (one on either side) again spray liberally with gt85/wd40 or similar solvent to dissolve old grease and rust. Inspect bearings, if a ball is completely dead then just replace the wheel, if they turn ok then dry with paper, re grease and re assemble).
20,000k is good life for a jockey wheel though and Id be surprised if the teeth arent overly worn too.
I'm surprised it stopped you dead in your tracks - I remember finding a stiff jockey wheel when out on a ride and just put up with the extra resistance for the duration.
Edit: ^ I defer to Lemonenema's expertise here
I generally go for the proper parts rather than blingy aftermarket stuff. One 105 mech the pulley mounting screws both set solid and rounded the hex sockets, so I just replaced the whole thing. Wasn't much dearer than Shimano jockey wheels and mounting screws.
So new pulleys ordered, hopefully arriving today. I'll watch for signs of trouble in the mech too...
Well thats an easy decision made!
Marin Nail Trail
Cotic Solaris
Arrived prompt today... ordered the wrong part, of course.