Hello again,
I would start the day with a light breakfast within 30-45m of awakening. Either some oatmeal, an egg white omelette, or some yogurt. Then exercise at your normal time. The best thing to do after exercise is to give your body some energy, to keep it from breaking down muscle to get glucose (sugar). With the length of your cardio training, I recommend you eat a piece of fruit immediately after finishing your workout. Fruit that fits in your hand (apples, oranges, peaches, pears) are better metabolically than berries and bananas, if you are trying to lose some weight. If you are already at a normal weight, then the kind of fruit doesn't matter as much.

A half-hour after completing exercise and eating a fruit, eat something high in protein, like a protein shake, low-fat cottage cheese, or Greek yogurt. Your muscles will thank you for that. The regimen described above is the ideal food progression for someone exercising in the morning.

Good luck,

Dr Dan