So thanks to Windows going screwy again I had to fix grub on my machine. So I can find these instructions again here they are:
- sudo mount /dev/sda4 /mnt
- sudo mount -o bind /dev /mnt/dev
- sudo mount -o bind /proc /mnt/proc
- sudo chroot /dev /bin/bash
- grub-install /dev/sda
These instructions allow you to run grub-install in a chrooted environment.